Friday

PRACTICE

15/12/9/6/3 - Thrusters - 40/30kg

*All sets un-broken

3-8 Strict Pull ups after each set of Thrusters

WOD

A.M.R.A.P in 12 minutes of: 1 Muscle up

10 Weighted Step ups - 15kg-20"/10kg-16" (5 each leg)

12 Burpees