Warm Up
Stretch and mobilize hips and wrists
20 cal bike
20 burpees
20 light weight DB thrusters 10/5
Technique
 What is a THRUSTER ?
Strength
THRUSTER
 5-5-5-5-5 Thruster from the floor
(1st rep cluster)
Metcon
CF.18.06.19
EMOM: 20 mins
1. 50 double unders/25 plank jack – tuck jump
2. 12/9 cal airbike
3. ME rope climbs/pulls
4. Rest

5 mins tips and technique of rope climbs