6
Warmup
Run 400m, :Round Robin, 30 each side of:
Twisted lizard, Pigeon, Straddle, KB goblet squat hold, banded front rack stretch (foot through band, elbow to ear), 8 inch worm to push up
STR:
Back Squat: 1x5@ 60%, 1x5@65%, 1x5@70%1x5@75%
Front Squat: 1x5@60%, 1x5@65%, 2x5@70%,
WOD
4 Rounds: score for total thruster reps
12 Burpee box jumps 24/20
:30 sec max thrusters #95/65 (scale to 75/55 work at whichever weight they can move without dropping the bar for :30 sec.)
1 min rest Rest
*total lock out at top, all reps need to be precise and best form, not rushed.
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