500m Row

Dynamic Warm-Up

Squat/Front Rack Mobility

BBG:

EMOM for 8:00

3 Thrusters – work up to heavy 3

MLK WOD:

 “M’

Complete as many reps as possible in 4min:

100m Row

10 Thrusters 95/65#

*rest 2  min

‘L’

Complete as many reps as possible in 4min:

10 Snatches 95/65#

25 Double Unders

*rest 2 min

‘K’

Complete as many reps as possible in 4min:

10 SDLHP 95/65#

10 Box Jumps 24/20”

Warm Down:

Mobilize & Foam Roll