WARM UP:  

  • Up and Back: Bear crawl, high knees, butt kicks. QM, toy soldiers, broad jumps
     Then 2 rounds
  • 6 precision jumps
  • 10 pull ups/ ring rows
  • 10 air squats
  • 20 Mt climbers
  • 10 jump squats.

Mobility:
5:00 min Shoulder Compartment Smash w/LAX ball on yoga block

Weightlifting:
Strict Press 5X5

Workout:  
EMOM for 10 min
2  Thrusters @75% of 1RM (OR build to a heavy 2reps) 

**Cash out 20 Over the Vault Burpees

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