![](https://i2.wp.com/www.crossfitrailtrail.com/wp-content/uploads/2020/12/DCS_6111.jpg?fit=684%2C1024&ssl=1)
Warm up and Mobility
Part A:
4 Rounds
:40 on/:20 off
Heavy KB/DB Front Rack March
Strict Pull Ups
Weighted DB/KB Alternating Reverse Lunges
Rest 4:00
Part B:
5 Rounds
AMRAP 3
4 Push Ups
6 Renegade Rows (50/35)
8 1-arm Thrusters (4 per side)
Rest 1:00 between rounds
*Start each new AMRAP where you left off in the previous cycle
**Score is TOTAL # of rounds + reps completed