Prep:
Row 5 minutes
-then-
3×15 wall balls (20,14)
3×30-second dead hang from bar
-then-
3×10 double DB push press
3×10 inverted row (feet on floor)
-then-
3×8 double KB z-press
3×6 strict ring pull up
-then-
Mobilize

Strength:
None

Conditioning:
For Time:
125 thrusters (95,65)
EMOM 5 burpees

Accessory/Core:
At a steady pace
-25 Wallwalks + 3 sec. chin and toes hold on wall
*stay hollow and connected throughout!!

For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com