Warmup
Run to Sessions
Hip Mobility

3 Sets
1/1 Turkish Getup
5 Down dog Push-ups
10 Kettlebell Swings

Conditioning
Competitors who need to be scored for 17.4 can do that workout as long as there is someone available to judge.
Everyone else:

“Eccentric Pom”

40 Minutes AMRAP
Alternate full rounds with a partner.

12 Pull-ups
Jump Rope
200 yd Run
12 Thrusters

L4 – 40 DUs, 105/70 Thrusters
L3 – 20 DUs, 85/55
L2 – Band pull-ups, 100 Singles, 2KB Thrusters
L0/1 – Ring Rows, 100 Singles, 1KB Thrusters 6/6 reps