-Warm Up-


3 rounds


5 single arm thrusters

20 sec supinated hang

5 single arm thrusters

100 m stiff legged row

10 bottom half burpees



-WOD-


Teams of 3


3 rounds


30 thrusters 95/65

30 bar facing  Burpee bar hops

30 toes to bar


200/140 cal row


2 rounds


30 thrusters 115/80

30 bar facing Burpee bar hops

30 toes to bar


200/140 cal row


1 round


30 thrusters 135/95

30 bar facing Burpee bar hops

30 toes to bar