WARMUP

3mins double unders

MOBILITY

Groin terror

pistol of doom

Thoracic extensions

MOTOR CONTROL

3 Clusters (squat clean thrusters) EMOM for 7mins

Build the weight to a genuine max effort

WOD

20min AMRAP

400m Run

then 3 rounds of

5 Pull ups

10 Push ups

15 Squats