Teens Warmup (No Measure)
10 Pass Throughs
10 OH Squats
10 OH Lunges
10 Single Leg Hops Over Bar
10 Seated Box Jumps
Deadlift (5RM)
Metcon (Time)
4 Rounds
300m Row
25 MB Thrusters 20/14
12 Hand Release Pushups
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest