Warm up
Mobility
Emom 6’
Odd : 50 DU
Even : 5 front squat-5 push press- 5 ring row
(emom: second round ring row one arm, third round 5 thrusters and ring row one arm)
Skill
Thruster load increase
Then
Test : 5 thrusters + 1 legless rope climb
Met Con
3 rounds for time:
10 thrusters 155/105lbs,
3 legless rope climb ascent and descent (5m)
End Of The Wod
Landmine circuit
6 kneeling press,
8 bent over row,
10 one leg deadlift