Warm Up

3 Rounds

- 5 thrusters (2 sec pause @ top & bottom)

- 3 rope pull-ups

- 5 dball over shoulder (pause at waist)

- 5 tempo push-ups

Strength/Skill

EMOM 12

- 1 rope climb (RX+ legless)

- 5 dball over shoulder @ 100/80 (RX+ 150/100)

- *7 thrusters (select weight, light)

*the thursters should be light enough to work on proper breathing at the top as well as good positioning

Conditioning - 20 min cap

4 rounds

- 10 front squats @ 115/75

- 10 bar facing burpees

- 2 rope climbs

- 1 min rest