Black: Work up to a heavy power clean and jerk or squat clean and jerk. Then take 80% of the heavy single and perform 3 sets of 3 reps.
Green: Find a heavy set of 6 reps in the deadlift. Then complete 3 sets of 10 reps with a light- moderate weight. In between each set, complete 5 side bridge reach and squeeze reps on each arm.
Blue: Work up to a heavy single in the deadlift. Then take 80% of the heavy single in perform 3 sets of 3 reps
Black or RX: 7 rounds for time of:
9 Thrusters 95#/65
35 Double unders
Green or scaled: 7 rounds for time of:
9 Lighter thrusters or Bucket tosses 20#/15
105 Single unders