Skill
3x8 1-arm Rows (each)
3x10 Strict pull-ups (negative if nec.)
1 Rd Ab Circle
WOD
3 Rounds of
Push ups,
Thrusters
Burpees
Round 1
24 Push ups
21 Thrusters (55/75)
18 Burpees
Round 2
21 Ring pushups
18 Thrusters (55/75)
15 Bar Facing Burpees
Round 3
18 Hand Stand Push ups(no abmat)
15 Clusters (55/75)
12 Burpees onto plate
here it is!!! STAY STEADY with push ups, Thrusters, and Burpees!! Try to hit less than 5 mins per round