MOBILITY

Ankles
Hips
Thoracic
Wrists

CONDITIONING

7min AMRAP
x Overhead squats 45/31kg
x Toes to bar
rest 3mins
7min AMRAP
x Power snatch 45/31kg
x Dips
rest 3mins
7min AMRAP
x Thrusters 45/31kg
x Pull ups

A) 5 reps
B) 7 reps
C) 9 reps

OPTIONAL EXTRAS

Programmed work or

10 Legless rope climbs for time