WOD
Primer
2 Rounds
6ea/side KB Windmills
10ea/side SA KB Swings
10 Quadruped KB Pullthroughs
Strength
Front Squat
Every 90 seconds: 75/3, 80/2, 85/1, 90/1x3sets
Conditioning
AMRAP in 4 Min:
21 Burpees
21 Thrusters (95/65 | 115/75)
21 Pull-ups (C2B)
Rest 2 Min, then AMRAP in 4 Min:
15 Burpees
15 Thrusters (95/65 | 115/75)
15 Pull-ups (C2B)
Rest 2 Min, then AMRAP in 4 Min:
9 Burpees
9 Thrusters (95/65 | 115/75)
9 Pull-ups (C2B)
*Record number of reps for each round
Extra
Squat Clean Thruster
On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster
*start at 60% of C&J and build