Warm Up

400 m Run / 500 m Row

25 Air Squats

3 x 5 Strict Pull Ups

20 GHD Sit Ups

2 x 10 Thrusters (45/35)

5 Inchworm with Push Up

Dynamic

 

Strength:

Back Squats

5 x 3

Start @ 70%

Build each set

 

WOD

3 Rounds for Time

30 Burpees

30 Pull Ups

30 Thrusters (75/55)

WORKOUT OF THE DAY