For completion as warm-up:
15 bear crawl
15m walking lunges
:30 hang from bar (can be split evenly 1-handed in any way you’d like or 2-arm throughout)
15 bear crawl
15m walking lunges
400m run or 500m row or .5 mile Assault Bike
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 20X1
2nd: 4-6 bent-over DB rows, 3111
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12-9-6-3 for time @ 90% – movement quality and challenging thruster loads more important than absolute speed today:
L DB thrusters
R DB thrusters
Strict pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.