12 minute Kalsu

Mobility:
10 PVC pass thrus, Elbow band stretch 90secs ea., Partner floor PNF, floor wrist stretch 1 minute.

Warm Up:
Max strict pull-ups x2
then:
x2 row 300
15 light kb swings
15 air squats
10 good mornings empty bar
5 bar thrusters

WOD:
12 minute Kalsu 135#/95#
Every minute on the minute do 5 Burpees then finish the minute with Thrusters
Score is # of thrusters x weight.

Cash out: wall hip/quad stretch 1:30 each.

All workouts will be scaled to your individual fitness level.