Warm up: 2 rounds- 2min row- 10 banded side steps each direction, 10 bird dogs each side ( 2 sec pause at full extension)
Primer: 2 rounds :30 – :60 Wall sit( if you break early get into plank position for remainder of time)- 5 Tall Box Jumps- 10 Dumbbell Lat Raise( pick load)
Strength- Back Squat- 5-5-3-2-1( Work up to 60% for starting weight) (then 60%- 65%- 70%- 75%- 75%)
WOD: 15-12-9. Squat Clean Thruster (135/95) C2B pull up
SCALED:Squat Clean Thruster(95/65) (65/45) Pull up ( regular/banded/jumpimg)
Extra Credit: For Time: ALL 100M – (pick comfortable load) Double KB Overhead Carry, Double KB Front Rack Carry, Double KB Farmers Carry.