Warm-Up:
5:00 Echo/AAB (slow)
then
3 Rounds
10 Scap Pull Ups
10 Empty Bar Thrusters
5 Shuttle Runs (practice pace/timing)
Get Powerful:
E2MOM 10:00
10 Cal Bike
5-4-3-2-1 Thrusters
Get Fit:
AMRAP 15
5 Burpee Pull Ups*
10 (50°) Shuttle Runs
*Add 5 Burpee PU each round
then
In 5:00 establish a 1RM Thruster
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