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WARM UP:

3 Rounds

50 Jump Rope Singles

10 Pass Throughs

10 OHS

10 Good Mornings

10 Bumper Jacks

Then:

Hip Mobility

SKILL:

3 x 10 Ass. Glute-Ham Extensions

Pair With:

3 x 10 Bar Roll Outs

LIFT:

Front Squat

5 @ 70%

5 @ 75%

2 × 5 @ 80%

WOD:

“GOKU”

AMRAP 3

6 Front Squats (115/75) (95/65) (75/55) (65/45)

6 Bar Lateral  Burpees

*1 Min. Rest

AMRAP 5

6 Thrusters

30 Double Unders (60 Singles)

*1 Min. Rest

AMRAP 3

6 Front Squats

6 Bar Lateral  Burpees

*1 Min. Rest

AMRAP 5

6 Thrusters 

30 Double Unders

*Score = Total Rounds

POST WOD:

Roll & Stretch

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