imageWarm up: AMRAP Warmup x 5min – 5 inch worms, 5 front plank to side plank each side, 10 Mountain climbers, 5 lunge reach and twists
Pre-Mobility: T-spine mobility

Health and Fitness
A. Four sets of:
A1. Push Press x 6-8 @2011, Rest 45s
A2. Ring Hamstring Curls x 10-12 @1111, rest 45s

B. Against a 3-minute running clock, climb as high as possible through the following ladder:
1 KB Thruster
1 Burpee
2 KB Thrusters
2 Burpees
3 KB Thrusters
3 Burpees
4 KB Thrusters
4 Burpees
5 KB Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets. Score is three different AMRAPs

Classic:
A. Four sets of:
A1. Push Press x x 3-5reps, Rest 45s
A2. Ring Hamstring Curls x 10-12 @1111, rest 45s

B. Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster (95/65)
1 Burpee over barbell
2 Thrusters
2 Burpee over barbell
3 Thrusters
3 Burpee over barbell
4 Thrusters
4 Burpee over barbell
5 Thrusters
5 Burpee over barbell…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

D. Mobility of choice