Warm-Up:
EMOM 8, alternating:
a) 0:45 Assault Bike or Row, easy-to-moderate pace
b) 0:45 Single Leg Glute Bridges, switching legs every 5 reps
Strength:
Back Squat 5RM
WOD:
Every 2:00 x 12
0:30 Max Calories
Extra Work:
For Time:
21 Thrusters, 115#/75#
15 Thrusters, 155#/105#
9 Thrusters, 185#/115#
TIMECAP: 6:00