Warm-Up
Couch stretch 1 min. each side
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 PVC thrusters
5 burpees
Strength
Shoulder press and push press progression
EMOM 10
Push press
2 reps @ 60%
WOD
2 rounds
1 min ME burpees
rest 1 min
1 min ME sit ups
rest 1 min
1 min ME PVC thrusters
rest 1 min
*score is total reps for both rounds
Post
75 unbroken sit ups