3/4 WOD

W arm-Up (10 min)2 rounds: 200 m partner jog 10 air squats 10 alternating reverse lunges 10 push-ups 20 jumping jacks Then: 10 goblet squats 10 empty bar back squats Strength (15 min) Back Squat Build

Warm Up : 20 jumping jacks 10 air squats 8 inchworms + push-up 10 alternating reverse lunges With empty bar x 2 rounds: 5 hang cleans 5 front squats 5 push presses 5 thrusters For time/2 rounds of: 12

Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell