Warmup
CORE - Tabata
Rolling planks
Strict press
4-4-3-3-2-2
WOD
RX
7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (95/135 lbs)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
Level 2
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (115/80lbs)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
Level 3
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (75/55lbs or lighter)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell (step over as needed)
1:30 rest
SKILL WORK
Rest, stretch, recover