Warm up
3 rounds (15 Min cap)
15 Thrusters w/barbell
100 Meter tire drag 35/55#
12 Min. AMRAP
30 Double arm rope slams
20 Wall balls 14/20#
30 American KB Swings 54/35#
800 Meter Sandbag run
Rx Program
Back Squat
10 x @50%
10 x @60%
5 x @75%
3 x @85%
1++ x @95%
Reverse Hypers x16
9-6-3
Sandbag clean + push press
Bar Muscle ups
