Weekly Warm Up
3x 200m Row (light then fast then light, no rest in between)
3x15 Thruster (45/35)
3x5 Strict C2B Pullups
3x30 Double Unders (alternate with another exercise, try to get unbroken!)
Strength
5x5 OHS
WOD
In 12 mins...
100 Wall Balls
then...
AMRAP of:
3 Thrusters (135/95)
6 Chest to Bar Pullups
REC
5 mins EMOM
15 sec Paralette L-Sit
45 sec Plank hold