Warm Up
3 rounds for quality of:
10 Goblet Cossack Squats
10 Barbell Good Mornings
10 Behind-the-Neck Strict Press
5 Seated High Box Jumps
Weightlifting
I. Every 2 mins x 6 sets: Strict Press
1 x 10 at 60%
3 x 8 at 70%
1 x 6 at 75%
1 x 4 at 80%
II. Every 2 mins x 6 sets
3 Push Jerk pick load
max rep unbroken Parallette Push Ups
Alternative DBs Push Ups
WOD
For Time
15 Toes-to-bars
18 Dumbbell Thrusters
24 Row Calories
12 Toes-to-bars
15 Dumbbell Thrusters
21 Row Calories
9 Toes-to-bars
12 Dumbbell Thrusters
18 Row Calories
6 Toes-to-bars
9 Dumbbell Thrusters
15 Row Calories
3 Toes-to-bars
6 Dumbbell Thrusters
12 Row Calories
RX 50 / 35 lbs
Scaled 35 / 20 lbs
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