6/27

Warm Up: 

400 m Run / 500 m Row 

20 Air Squats 

3 x 5 Strict Pull Ups 

20 Sit Ups 

2 x 10 Thrusters (45/35)

10 Burpees 

Dynamic 

Strength: 

5 x 3 Back Squat 

with 2 second hold at bottom 

WOD 

EMOM for as long as possible 

7 Thrusters (75/55)

7 Pull Ups 

7 Burpees 

*Turns into 20 Min AMRAP once you don't make it 

WORKOUT OF THE DAY