Trigger/Warm-up/Mobilise/Activate

1) Front Squat
A) 3-3-3-3-3-15
B) Complete 15 reps for time (add 2.5 – 7.5 kg to your last effort!)

then…

2) Complete 21-15-9 of the following for time:

• Burpee Pull-up
• Thruster (50 kg / 30 kg)

Time Cap = 12 min

Score = Time or Time plus 1 sec per rep missed

Cool-down/Trigger Ball/Foam Roll/Stretch