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Warm up: Burpee every thunderstruck
Pre-mobility: Over head rib mobilization, smash out lats

Health and Fitness
A. Four sets of:
A1. Pull-Up x 3-5 negative reps @ 31J1, Rest 15-20 seconds
A2. Ring Rows x Max Reps @ 20X0, Rest 15-20 seconds
A3. Hollow body hold x 30-45 seconds (accumulated), Rest 2 minutes
B.In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters

Classic:
A. Four sets of:
A1. Weighted Pull-Up x 2-3 reps, Rest 15-20 seconds
A2. Strict Pull-Up x Max Reps, Rest 15-20 seconds
A3. L-Sit x 30-45 seconds (accumulated), Rest 2 minutes
B. In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters (2X35/25)
Mobility: Barbell quad smash, banded overhead