WOD
Strength
Back Squat: 15 min to find 3RM
Conditioning
3 Rounds for Time:
21 Thrusters (75/45)
15 Burpees over the bar
9 C2B Pullups
R+ 4 Rounds for Time:
21 Thrusters (95/65)
15 Burpees over the bar
9 Bar MU
Extra
10 min. EMOM – 2 rep Power snatch
*start at 50% and build
8 sets Every 90 sec: 5 hollow/arch kips + 4 PU + 3 CTB + 2 TTB + 1 Bar MU (focus on hollow/arch consistency in all moves)”