Warm-up: Coaches Choice Workout: Teams of 2 AMRAP 20min 5 Thrusters, 115#(75#) 10 KB Sumo DL High-pulls 150m Run   Notes:   One exerciser working, one exerciser resting   If solo 1:1 work to rest ratio   Ideally one bar and kettle bell per teamRead More

Warm-up: 400m Run 15 PVC Thrusters 15 Ring Rows (single ring) Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Workout/Standards Review Thruster warm-up 3×3 Workout: “13.5” Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters, 100#(65#) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under...Read More