Strength: 12 M to find 1 RM…Thruster! (what are you kidding me? Holy cow this is gonna suck) It has to be a /thruster not a stand up from front squat & a jerk. Then take 80% of this & we’ll do a quick EMOM 4 X of two reps.
WOD: 6 RFT
5 front squats 155/105 135/95 115/85
10 slamball shoulder rolls (total)
8 box jumps 24/20
Finisher: 5 Rounds of some crazy ass core work meant to make you cry. think below your belly button.
