5 Rounds of Pain:)

Warm UP- Static and Dynamic flexibility

Rope 3X3

1 minute AMRAP  X5 Rounds

-Box Jump

-Thruster (M;65lbs/F;45lbs)


-Dead Lift (M;95lbs/F;65lbs)

-1 minute rest

PVC- dislocates/ around the world/ good morning w/rotation

Burgener Warm UP

Skill Transfer Exercise

-Snatch or O.H.Squat 75% 1RM 3X5

Cool Down Static and Dynamic Flexibility

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