The Purge: Friend Edition

Strength

Cash in: 10min Clean Tech (10 cleans from the high hang, 10 from the hang, 10 from the floor)

E90s x 9
1 Cluster

MetCon

For Time:

BF Benchmark 4
100 Bar Facing Burpees
with an EMOM: Death by Thrusters
@ min1: 1 Thruster 95/65
min2: 2 Thrusters
min3: 3 Thrusters
continue adding 1 Thruster each minute until you complete the burpees or hit the wall

*must complete the Thrusters each minute
*emom starts on after the first minute

Cash out: 5 Rounds 10 hollow rocks, 10 V-ups, 10 tuck ups, 10s hollow hold Rest 1min

3 Rounds: 10 PVC Pass Through, 10 OHS, 10 Ring Rows, 10 Push Ups

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
2 Rounds, increasing weight
5 Thrusters
5 High Hang Clusters
5 Clusters

INTENTION
Work to a heavy single cluster
primer for metcon

metcon SPECIFIC WARMUP
2 Rounds
5 bar facing burpees
5 thrusters
5 bar facing burpees
*all out, note time. Rest 1-2min
Repeat 5/5/5 but at sustainable workout pace

INTENTION
Burpee endurance & cardio test
Should be able to do 15 UB thrusters at chosen weight
EMOM starts AFTER the first min

SCALES
Thruster load
Bar Facing -> Lateral Burpees -> Burpees