Warm-up

3 Rounds of:

10 x Air squats

10 x DB Push press

10 x Ring rows

 

WOD 1

8 Rounds of:

100m OH KB or DB carry (KB or DB in each hand)

30 Secs rest between rounds.

 

WOD 2

4 Rounds of:

15 x Thrusters (100#/65#)

15 x C2B Pull-ups

 

Core

3 Sets of:

15 x GHD Sit-ups

10 x Russian twists

 

Extra WOD

5 x 3 Turkish Get-ups (each side)