WARM UP

• 5 depth jumps
• 20 sec straight arm 
• 5 push ups stagered stance 
• band work 5 positions

mobility for shoulders 

Strenght

Thrusters 5 4 3 2 1 Alternate with 20 planks crossing elbow to knee

AMRAP 18  min

2 Rope Climbs 5 Box Jump Overs 20″/24″ 10 KB Swings 1.5/2p Rest 3 min AMRAP 2 min Thrusters 65/95

Scaled

AMRAP 18 min 5 Box Step Overs 20″ 10 Russian Swings @ manageable weight 5 Ring Rows Rest 3 min AMRAP 2 min Thrusters @ manageable weight