Skill/Strength: Thrusters

12 min EMOM –

Odd – 10 thrusters (Increasing weight each round)

Even – 6 CTB Pull-ups

 

WOD: 20 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

20 Cal. Row

 

Post: A) 4 Rounds

14 GHD Sit-ups

14 GHD Back Extensions

 

  1. B) 6 Min AMRAP

1-2-3-4….Inc by one rep each round

KB SDLHP (heavy!)

Slam Ball