Warm up
Zombie lunge bear crawl Barbell prep: break down the movement-front squat, push press(in squat stance), thruster- focus on efficiency with using the hips to throw the barbell overhead, watch for bar coming out in front and people loading the bar before after the decent of the squat, elbows need to stay high on the squat portion of the thruster
Strength
E3mom X 15mins:
Thruster X 5 reps
WOD
Emom X 9mins:
min 1 20/15 cals,
min 2: 15 thrusters,
min 3: 10 burpees
