Warm Up, 2x:
Row 250m
50 Half Double-Unders
10 PVC Pass Throughs
10 PVC Halos
5 Pull Ups
10 Push Ups

Mobility:
2:00 Elbows on Box
1:00 /side Banded Hamstring Stretch

Weightlifting:
5x5 Rock Thrusters (Build up to 7 RPE) (May substitute a single DB instead of rock)

WOD:
4x for time:

-6 Sandbag Throws w/ Vault (Athlete throws a sandbag over a vault box, and then climbs over the box themselves for one repetition)

-8 Wall Ball Touch Downs (Athlete throws the wall ball to the line and touches the floor with both hands before catching the ball for one repetition)

-10 Slam Ball Burpees (Athlete throws the slam ball to the ground as normal, once in the full squat position, they kick feet out so as to land in push up position, chest to ball, then pop back to feet and repeat)

Comment