Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
Warm up: Run 400m 3 rounds 5 strict pull ups 10 air squats 5 burpees Strength: strict, push press, push jerk •build to heavy set, then move to next movement WOD 15 min AMRAP 10 thrusters (30-95 lbs) R