Warm Up 10 min, any order, NFT
20 Back extension (on GHD)
20 Dips (ring or P-bar)
20 Wall Balls (10lb)
3x Burgener warm up with PVC
Olympic weightlifting 20 min
7×2 High bar back squat
7×2 Snatch grip Deadlift
7×2 KB windmills (2 reps each side)
WOD: 15 min
15 minute AMRAP. Set up 5 boxes (24”) in a row, with barbell at one end and
Kettlebell at the other.
5 Thrusters (95lb/65lb)
5 over the box jumps (a bipedal jump, as fast as possible; either over box, or on/off box)
5 Heavy Kettlebell swings (2 pood)
5 over the box jumps
