Warm Up

EMOM 5
3 Burpees + Jump Squats + 1 Shuttle run (down and back)

Barbell Warmup

Mobility:
~ Kips
~ Banded Overhead
~ Banded Squat
~ Individual

Performance & Sport

A. Thruster EMOM (from ground)
EMOM x 9, climbing
Min 1: 3 Reps
Min 2: 2 Reps
Min 3: 1 Rep

B. "Scorched Earth"
5 RFT:
7 Lateral Burpees
7 Thrusters
7 C2B Pull Ups

Optional Conditioning

5x400m Row, rest 1:30 between rounds