Warm-up
Spend 2 minutes
3 rounds
10 KBS
10 goblet squats
10 push-ups
Mobility
Front squat mobility
Quads and front rack
Burn Strength
A1. Front rack, KB step-ups – 4x6e
A2. Seated leg extension, hold – :20 each side
A2 is done with a KB on your foot, seated on a box hold your leg extended for :20 each side
WOD
21 DB thrusters
21/16 cal row
50 mountain climbers
15 DB thrusters
15/12 cal row
50 mountain climbers
9 DB thrusters
9/7 cal row
50 mountain climbers
Intended stimulus – this is going to be a pure condition test since there is nothing truly high skill or heavy weight.
