WARMUP
5min AMRAP
7-Push press(bar)
7-Front sq
20-DU's
STRENGTH
Thruster
Work to a heavy 1 Rep
WOD
15 min Cap
21-15-9
Thrusters (135-95)
Dead lift
Pull up
eXpress WOD
eXpress WARMUP
WOD
Single bell ladder
5-Russian swings(53- 35)(Left/Right)
5-High pulls(L/R)
5-Snatch(L/R)
5-Windmills(L/R)
Repeat from the top
adding 1 more movement each rd
5-Clean-n-Press(L/R)
5-Double lunge(L/R)
5-Thrusters(L/R)
*double lunge is a lunge forward then drop lunge=1