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Thrusters DU (Time)

4 Thrusters

50 Double Unders

8 Thrusters

40 Double Unders

12 Thrusters

30 Double Unders

16 Thrusters

20 Double Unders

20 Thrusters

10 Double Unders

Basics-Thrus 2, 4, 6, 8, 10. JR 40, 30, 20, 10, 5 Light weight

RX-95/65

RX+- 115/75

M1- 65/45 2:1

M2- 45/35 1:1

AFTER PARTY

MID LINE DB OHWL WSU RDL (3 Rounds for time)

AFTER PARTY

Midline Conditioning

3 Rounds

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

10 Barbell Romanian DL (25% of 1RM Deadlift)

Rest 2 Minutes Between Sets

RX+- 50/35#

RX- 35/20#

50-59- 20/15# Hold DB on side

60+ No weight on Lunges

Basics- 15/10# DB on side, 50′ lunges,

15 Sit Ups, 10 Light weight RDL