Wednesday Mar. 24, 2021

Warm Up
Mobility:  
Child’s Pose 1:00
Banded Ankle Mobility :30-1:00/Side 

10 Wall Slides
10 Squat to Stand 

2 Rounds:
10 Russian KB Swings
5/arm Single Arm KB Thruster
10 V-Ups
10 Active Samson
10 Shin Switch 

Strength/Skill
Front Squats
5 Sets of:
1 Tempo Front Squat
1 Pause Front Squat (2 seconds in the bottom)
2 Front Squats 

WOD
AMRAP 5
500/400m row buy-in then (in remaining time):
12 Thrusters
12 T2B 

Rest 5:00

AMRAP 5
500/400m row buy-in then (in remaining time):
9 Thrusters
9 Pullups 

Rest 5:00

AMRAP 5
500/400m row buy-in then (in remaining time):
6 Thrusters
6 Strict Pullups 

*Score is the sum of the total rounds (for all three AMRAPs) + reps (for all three AMRAPs)

F: Wall Balls Throughout for Thrusters; Situps for T2B; Ring Rows for both pull-ups
P1: RD1: 75/55; RD2: 95/65; RD3: 115/75
P2: RD1: 45/35; RD2: 75/55; RD3: 95/65
C: RD1: 95/65; RD2: 115/75; RD3: 135/95; 6 Ring MU for strict pullups