Warm up:
30 – Sit ups/
20 – Squats/
15 – Burpees/
10 – Push ups/
5 – Super man.
Skill:
Thruster/
4×3
Overhead Squat/
4×3.
Wod:
3RFT:
Burpee over bar – 5/
Back Rack Lunge – 10/
Pull ups – 15.
Warm up:
30 – Sit ups/
20 – Squats/
15 – Burpees/
10 – Push ups/
5 – Super man.
Skill:
Thruster/
4×3
Overhead Squat/
4×3.
Wod:
3RFT:
Burpee over bar – 5/
Back Rack Lunge – 10/
Pull ups – 15.