Warm Up:

250M Row

Duck walk 30’

Walking Kicks 30’

Inchworm 30’

Lunge 30’

10 kip swings

Prep for WOD

WOD:

25 Min AMRAP

10 Thrusters (135/95)

20 Pull-ups

40 Deadlifts (135/95)

800 M Run

Embrace the grind on this one folks!

Scaling:

Bar weight -> as needed, but must use the same weight on DLs as on Thrusters

Run -> 1K row

Pull Ups -> Jumping Pull Ups -> Ring Row

Cool Down:

Reverse Hyperextensions – 2X30

Couch Stretch – 2 min per side