WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MIN. TIME CAP
THRUSTER
5-3-1-1-1-3-5
%65,75,85,90,95+,75,65%

WOD:
6 ROUNDS
8 PULLUPS
10 PISTOLS (ALTERNATING) MOD 25 SQUATS
12 RUSSIAN KB SWINGS 70/53
14 DOUBLE UNDERS 3:1

AFTERMATH:
400M RUN OR 500M ROW OR 1:30 MIN. BIKE

COOL DOWN:
INSTRUCTOR LED