PART 1

STRENGTH

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Thruster
work up to a heavy set of 3 off the rack

CARDIO

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AMRAP X 10 Min:
Buy in 600m Run
then…..
15 Mt climbers (1-1)
15 Back Extensions
15 Russian twist (1-1)
15 Air Squats

PART 2

WOD

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AMRAP X 16 Min:
50 Double-Unders or 90 Single Unders
250m Row
12 Hang Squat clean thruster (95/65)