Thursday

Warm Up:
200 Double Unders or 2 Min Double Under Practice
DROMS
:30 Sec Squat Hold
Down and Back Walking Lunges w/ PVC Pass Thrus
Down Bear Crawl
Back Duck Walk
Back  Spiderman
5 Inch Worms

3 Min Bergerner Warm Up with PVC or Barbell

Strength:
4 Sets of the Following:
1x Snatch Push Press + 1 Snatch Balance + 3 OHS (Heavy for Snatch Balance with no fail)

Front Squats
8 @ 60%
5 @ 65%
5 @ 75%
5 @ 75%

4x ME Strict HSPU (Do not go to failure) – Scale as needed

Metcon:
For time:
50 Burpee Over The Barbell
40 Deadlifts @ 135/95
30 Push Jerks @ 135/95
20 Power Clean @ 135/95
10 Bar Muscle Up/Jumping Muscle Up/2 Pull Ups 2 Ring Dips