Warm Up: 3 rounds
1 min row + :30 DU or SU + 5 DB Thruster + 10
bird dogs + 10 banded walks
Strength Conditioning: EMOM
Every 1:30 for 10:30 x5 Thruster
by the minute/round: (1)95/65 – (2)115/75 – (3)135/95 – (4)135/95 – (5)135/95 – (6) 115/75 – (7) 95/65
scale weight: 75/55 – 95/65 – 105/75 (3,4,5) – 95/65 – 75/55
Wod: 2 Rounds For Time
15 Push press (115/75) – (75/55) + 30 Single DB (by your side) box step ups ( switching arms either at the 15th rep or by round) + 25 burpees + 50/35 Cal Row
Extra Credit: 3 Rounds
:30 KB Russian twist + :30 Superman Hold + :30 Hollow Rock rest 2 mins before next cycle