Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

Coach's Choice

Skill/ Strength
Three rounds for max hold
-Max flexed arm hang (chin over bar; pull up grip)
-Max HS Hold
Rest 1 min between each movement

3 Rounds
-Row 500M
-Rest exactly 30 seconds
-Max Unbroken Thrusters (135/95)
Score = total thruster reps
If you rest in the front rack for more than 10 seconds, your set is over