Warm-up:

2 Rounds

50 Jumping Jacks

15 PVC Pass Through

15 PVC OHS

15 PVC Thruster

Pre-Game:

5min mobility/dynamic stretch

2×3 OHS and Thruster, building up to working weight

WOD:

15 Rounds

3 OHS, 95#(65#)

3 Burpees

3 Thrusters, 95#(65#)

Ideally try and pace yourself at 1 round per minute.

You will be using the same bar for the OHS and Thruster, weight must be the same for both movements.

Only grab 5 poker chips for keeping track of rounds.

Strength:

Back Squat  5-5-5-5-5+ ASS 2 GRASS, working at 65%-75%

Warm-up with 2×3 first