WU: 800m Run/25 Pass Thrus/25 Alt Jumping Lunges/50m Samson Walk
GWOD:Â 5 Rounds for Quality: 5 Strict Pushups with 3 sec Plank Hold at the Top of Every Set. Elbows MUST track back by sides, hands directly under shoulders, chest touches floor. Rest as needed between sets.
20 Thrusters (95/65)
20 SDHP (95/65)
20 Push Jerks (95/65)
20 OHS (95/65)
20 Front Squats (95/65)
* Athlete will perform 4 Burpees EMOM no matter what movement they are on. Athlete must stop, complete 4 Burpees and get back on the Barbell. There is a 20M Time Cap.