Warm Up

400 m Run / 500 m Row

2 Rope Climbs

10 Strict Pull Ups

15 Air Squats

20 Sit Ups

25 Push Ups



10 Minutes

To Find One Rep Max Thruster



20 Minute AMRAP

5 Toes to Bar

10 Hand Release Push Ups

15 Wall Balls (20/14)


100 Sit Ups

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