Warm up-
Run or row 800
50 Air squats

Strength- Go heavy! take the bar from the ground. If you are newer we are going to go lighter and do 6 push presses and 4 push jerks

Push press  EMOM 5 minutes
4 push presses per minute

Push Jerk EMOM 5 minutes
3 Heavy push presses per minute.

 

Wod 1- 7 Minutes
7 Thrusters 115/75
7 slam balls

5 Minutes Rest- adjust your weight down

Wod 2- 7 Minutes
7 Thrusters 95/65
7 pull ups

 

Extra- 4 Rounds
One partner planks
one partner sled pushes