Warm Up:
Row 500m
Assault Bike 1000m
Stretch & Mobilise

Sumo-Deadlift High Pull Tekkers
Thruster Tekkers

WOD:
7 Minute Ladder of:
3 Sumo-Deadlift High Pulls @ 30/42.5kg
3 Toes to Bar
6 Sumo-Deadlift High Pulls @ 30/42.5kg
6 Toes to Bar
9
9… Continue as far as possible

3 Minutes Rest

7 Minute Ladder of:
3 Thrusters @ 30/42.5kg
3 Lateral Burpees
6 Thrusters @ 30/42.5kg
6 Lateral Burpees
9
9… Continue as far as possible

* Scale WEIGHT as needed
* Scale T2B for Hanging Knee Raises