Strength:

Thrusters

3-rep max*

 

For max load

*Must be connected. If you need to rest between reps, you must rest at top, full extension.

 

Skill:

Pull-ups*

5-5-5-5-5

 

For quality

*Reps should be connected

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

2 Burpees*

2 Hollow Body Rocks*

10/8 Calories Rowed

 

For score

*Add 2 reps every round

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

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