General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 3+3 Front Squat + Thruster, up to 135 lbs (95 lbs)

5 Box Jumps after each set (as high as you can for a set of 5)

WOD:

10-9-8-7-6-5-4-3-2-1 of:

Thruster (95/65)

Box Jump (24″/20″)