Warmup

Core/ gym

Emom 8 min

Odd – 10 glute bridge loaded barbell (heavy )

Even – 25 ft hswalk / 30 sec hold nose to wall

Strength

4×10 front rack lunges

Work to a heavy (from rack )

Wod for time : 16 min cap

1000 m row

60 push-ups

40 pull-ups

20 thrusters 135/95

If you have a weighted vest wear it !