Thursday:  October 10, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Rotator Cuff Smash w/ Single LAX Ball, :90/side

On a 7 Minute Clock
3 Rounds
12 Pause Squats/Goblet Squats/S-Arm DB Thruster*
12 S-Arm DB Hang Clean and Jerks

With the remaining time, Max Duration Hanging L-Sit Hold

*Pause squats round 1, DB goblet squats round 2, and DB thrusters round 3

Strength(15:00 – 30:00)
Back Squat:  4×2 (work to a heave double for the day)

WOD(35:00 – 51:00) Strict 16:00 Time Cap

Fitness
For Time
Run 800m (or row 1k)
60 Wall Balls
40 Burpees

Performance
For Time
Run 800m (or row 1k)
60 Wall Balls
40 Lateral Burpees over the bar

Competition
For Time
Run 800m w/ a 50/35lbs DB
60 S-Arm Overhead DB Lunge Steps (switch arms any time)
40 Lateral Burpees over the DB