1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7s
-into-
Hip Halo Warmup
-into-
4 min AMRAP
30 sec single/doubles
3 Front Squat (empty bar - build across)
3 Shoulder to Overhead (empty bar - build across)
3 Thrusters (empty bar - build across)
5 Kip Swings
5 Bent Over Barbell Rows (empty bar - build across)

2. Workout Prep
2 sets:
5 Pull-Ups
2 Thrusters (build-in weight)
10 Double Unders

EMOM 15

Min 1: Bike

Min 2: Double Unders

Min 3: Burpee Pull Ups

7 CAP Each Set

RX
2 sets:
15 Pull-Ups
15 Thrusters (75/55)
75 Double Unders
15 Thrusters (75/55)
15 Pull-Ups
-Rest 5 minutes between sets-

RX+
20 Pull-Ups
95/65LB Thruster
100 Double Unders

7 CAP Each Set

2 sets:
15 Chest to Bar Pull Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
-Rest 5 minutes between sets-

5 x Sled Push/Pull (3/2)

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)