Warm up
Dips
Pull ups
GHD sit ups
GHD back ext
OHS
Skill
Thrusters
WOD
Thrusters
21-15-9
Pull ups
21-15-9
CFE
Warm up
Row 500m
KBS
Squat thrust
OHS with barbell
WOD
Part#1
2 minute AMRAP
Thrusters W45/M75
Then immediately run 800m for time
Part#2
12 x Tabata row for calories (+/- 1 must stay consistent)
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