Warm-up:
Run 400m
Crossover symmetry
15 wall balls
10 push ups
5 strict pull-ups
Bear crawl down
Broad jumps back
15 leg swings
10 goblet squats
5 burpees
WoD:
KALSU
On the minute perform 5 burpees and a max set of 135/95 lb thrusters. Keeping this pace till you complete 100 total thrusters.
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.
Post total time it took to complete.
Mobility:
Mash quads
Roll posterior
Lax shoulders
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