Warm-up

4 Steady Rounds:

15 Push Ups

15 Emtpy Bar Thrusters

15 Kettlebell Swings 53/35lbs

Strength

4 Rounds:

1:00 on 3:00 off

Max Front Squats in 1 set @ 50% 1RM

WOD:

3 Rounds:

15 Burpee over bar

9 Thrusters 115/75

15 Pull ups

EXTRA MILE: PICK 1

OPTION A:

3 Rounds:

Row 500m

125 Double Unders Rest 2:00

OPTION B:

4 Rounds:

8 Strict HSPU into max kipping HSPU

Rest 3 minutes