Strength
3 & 1 RM Thruster
20mins to find RM for each
WOD
AMRAP 5
21-15-9
Overhead Squat (95/65)
Toes To Bar
CFL - Front Squat & Knee Ups
Rest 5min
AMRAP 5
15-12-9
Thrusters
Chest To Bar Pull Ups
CFL - Dumbbell Thrusters & Ring Rows
3 & 1 RM Thruster
20mins to find RM for each
WOD
AMRAP 5
21-15-9
Overhead Squat (95/65)
Toes To Bar
CFL - Front Squat & Knee Ups
Rest 5min
AMRAP 5
15-12-9
Thrusters
Chest To Bar Pull Ups
CFL - Dumbbell Thrusters & Ring Rows