Static shaping: Hollow rocks/crunches 20on 10 off x4mins
Warm up: Barbell prep
Strength: ME Lower: Thruster
Level 1:1rm
Level 2: 2×5 – 5×3
Accessory: Death March 3×10/10
WOD
1min Max effort thrusters (20/15)
Then
50-40-30-20-10 doubles
10-10-10-10-10 burpees
Warm down:
Downward Dog into 7 stretch 10 on 10 off 2mins
