Warm-up
3 Rounds of:
10 x Air squats
10 x DB Push press
10 x Ring rows
WOD
For time:
30 x Thrusters (75#/55#)
3 x Rope climbs
20 x Thrusters (75#/55#)
2 x Rope climbs
10 x Thrusters (75#/55#)
1 x Rope climb
Core
5 x 12 Weighted Hip extensions
Extra WOD
5 Sets of:
1 x Hang squat clean + 1 x Squat clean