Group Warm-up
3 in 3
Air Squats
3 C2B or heavier pull
Inch worms
Review
Thrusters and breathing
Strength
3RM THRUSTER
In 15′, find your 3RM Thruster
Daily WoD
6 RFT*: AIR SQUATS / ROW / PULL-UPS / THRUSTER
12 Air Squats
10/9 cal Row
8 pull-ups a/b) aided or ring rows
Every 90 seconds, stop and complete 3 thrusters (135/95) a) 115/80 b) 95/65
Mobility
Roll Quads/Posterior Chain/Lats
Lax Shoulders