A. Group warm up

B. WOD demo/barbell warm up

7 minute AMRAP
10 clean and jerks 75/55
10/12 cal row

rest 3

7 minute AMRAP
10 DB/KB thrusters 44/26
100m farmers carry – same weight you use for thrusters

rest 3

7 minute AMRAP
10 push press 75/55
200m run

This workout challenges your endurance and midline strength. Reduce the reps/load on DB/BB/KB in order to keep unbroken rounds. Pick a pace where you can keep your heart rate under control and keep moving for 7 minutes 🙂

C. Cool down
Source: Workout Of The Day

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