Warm-Up:
– 4 Direction Monster Walk (Bands around feet): Length of the Rig

Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ Twist
– Straight Leg March
– Butt Kicks x 2

Prep: 3 Rounds (Add Weight Each Set)
– 5 Power Clean
– 5 Front Squat
– 5 Push Press

MetCon (on a running clock):

24 Min Alternating EMOM (30 sec Cap On all)
– 3 Thrusters @ 135/95
– 150 Yard Shuttle Run
– 6 Burpee Box Jump Over

At the 30 Min Mark

6 Min Alternating EMOM:
– 10 RDL @ 135/95
– 15 DB Skull Crusher

Recovery:
– Fab Four
– Super Stretch
– Lax Ball Foot