Wednesday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Work Capacity:

For time:
12x Thrusters 155/115 lbs.
12x L-sit pull-ups
15x Thrusters 135/95 lbs.
15x Bar muscle-ups
18x Thrusters 95/65 lbs.
18x Chest-to-bar pull-ups