General Warm Up:
300m run then 2 sets with PVC pipe of 10 Push Press, 10 Front Squats, 10 Thrusters.
Calf Roll, Banded Front Rack Fixer (band on pull up bar, facing away with elbow in band and driving elbow up by ear), Roll Hamstrings – 1 minute per side
EMOM 6 of 20 sec hollow hold after last hold immediately go into 15 V-Ups
Specific Warm Up:
2 sets of 100m run, 5 Thrusters with WOD weight
10 Rounds of 200m run, 15 Thrusters
Rx 45/33 L2 33/25 L1 25/15
Run => Distance if longer than ~1 minute
For Part 2 each run should be ~ 1 minute and the same each time and all Thrusters should be unbroken, moving efficiently and smoothly through the WOD.
Roll Hamstrings and Upper Back.