5′ Double Under practice warmup
Hang Squat Clean from Blocks: 6 x 2
Pistol Squat: 4 x 6 ea
Single Arm KB Push Press: 4 x 6
Four 3 minute Rounds of:
30 sec static back extension…
10 sec to transition to…
30 sec plank hold
1 Legless Rope Climb
As many Thrusters as possible in remaining time (40kg / 30kg)
Follow each round with 1′ of rest