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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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021