Warm Up:
3 RFQ of:
15/12 Calorie Air Bike
1 WallWalk
1-3 Strict Pull Up
5 Thruster (HBD)
5 Ring Row
@ Easy pace, use as a warm up
For Pull Ups, use a band for assistance
Metcon:
For Time:
750M Ski
15 Thruster (45/75#)
7 BMU
750M Ski
12 Thruster
5 BMU
750M Ski
9 Thruster
3 BMU
Metcon:
10 Minute AMRAP of:
500M Row (3/5)
10 Chin Up
5 Each Single Arm D.B. Hang Power Clean + Push Jerk (35/50#)
