Skill:
Weighted Glute Bridges
5-5-5-5 w/ a 4-sec pause at the top
Strength:
(10-MIN) EMOM
6 Deadlifts @ 65-70%
12 KBS (Russian)
*Both movements within the same minute
Metcon:
For Time:
-15 Thrusters-
then,
3 Rounds:
15 Bar Over Burpees
10 FR Lunges
10 Ball Slams
then,
-15 Thrusters-
L1: 115/85, Bar Facing Burpees, 50/35
L2: 95/65, Bar Over Burpees, 40/30
L3: 75/55, Bar Over Burpees, 35/20
L4: DB Thrusters, Reg. Burpees, DB FR Lunges, 20/15