Coaches Warm up
Back Squat
10 x @50%
10 X @60%
5 x @75%
3 x @85%
1+ x 95%
GHD Sit ups x 10
15 Min. AMRAP
15 Thrusters 85/115#
12 Box jumps
35 Double unders
21 Cal Sprint Assault bike for time
200 Meter Run
Rx Program
Front Squat
10 x @50%
10 X @60%
5 x @75%
3 x @85%
1+ x 95%
Tricep Extensions x 16
Oly Clean Pull
4 x 3 @85%-95%
5 x 10 DB row heavy
12 Min. EMOM
E: 2 Pegboard climbs
O: 15 Wall balls