WARMUP
10 min AMRAP
1 min cardio
5 Air Squats
5 Squat Jumps
5 Box Steps
3 Box Jumps
5 KBS
10 PVC Passthroughs
5 PVC Thrusters
Then…
Burgener Warmup
STRENGTH
Snatch Waves
3 rounds:
EMOM x 5 (total of 15)
Start at 75% and build each minute to 5 min. Reset back to 75% for round 2 and round 3.
WOD
21-15-9
Thrusters Rx 95/65 – Fit 55/45
Box Jumps 24/20
Russian Kettlebell Swings 53/35 35/25
OPTIONAL POST WOD
3x
10-20 GHD w/ Medball
10-20 Russian Twists
CrossFit Reserve 