Mobility-Pulling Prep and Shoulder Prep
A) Warmup- AMRAP 7
10 RDL’s (Bar)
10 Ring Rows
10 Thrusters (Bar)
10-30 Doubles
B) Strength: TnG Deads
E2MOM- 6@65%, 5@75%, 4@85%
E3MOM- 1@90%, 1@95%….If feeling good go for a PR if not stop there.
C) WOD: 21-15-9
BJ (24/20)
KB Swings (53/35)
D) AMRAP 10
100 Doubles
50 Deadlifts (135/95)
5 Ring Muscle ups
5 Bar Muscle ups
then, from 10-15 mins on the clock find a max 3RM Thruster
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