Thrusters + AMRAP 7 Double

Warmup

  • Jumping Jacks
  • Active Samson
  • Walkouts
  • Air Squats
  • Active Spidermans
  • Side Lunges
  • Push-up to Down Dog
  • Barbell Warmup (empty bar)
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Thrusters – heavy set of 5

WOD

AMRAP 7

  • 3 Thrusters (95/65)
  • 3 Lateral Burpees
  • 6 Thrusters (95/65)
  • 6 Lateral Burpees
  • 9 Thrusters (95/65)
  • 9 Lateral Burpees
  • …Add 3 Repetitions per round.