Fri Apr 10

Train/Move
For Time (20 Min Cap):
21 Thrusters @ 115/85 (or DB Thrusters)
15 Burpee Box Jump Overs @ 24/20
9 Ring Muscle-ups (or Strict Pull-ups)
60/45 Cal Echo Bike (or 1200m Run)
9 Ring Muscle-ups
15 Burpee Box Jump Overs @ 24/20
21 Thrusters

Warm-up
2 Min Bike
THEN:
10 Cossack Squats
10 Forward Lunge + Twist
10 Reverse Lunge + Twist
12 PVC Pass Throughs
12 Slow Overhead Squats w/PVC

Strength
3 x 5 Overhead (or Front) Squats
Build to 75%
2 x 10 Front Squats @ 65%

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Stimulus
Strength: option to build to a heavy-ish set of 5 overhead squats or do front squats if we are limited in OHS mobility. Then, finish with two sets of 10 front squats

Train/Move: Select a weight that you can do the thrusters in 2-3 sets (make the dumbbells heavy so they are not unbroken). Slow and steady on the est