Warmup x2

Run200 m

10 thrusters (dowel )

10 spider man reach

10 baby makers

2 rds of core

CORE

1 rd = 6 reps

1 rep =

Vtuck

V snap

V straddle

Strength

Emom x10

Odd-10 Bench press

Even-10 DB Bent over rows

WOD ‘PARTNER ‘

Run 1 mile

Then ..

10 rds

10 thrusters

10 pull-ups

10 burpees

INDIVIDUAL

Run 1 mile

10 rds

7 thrusters

7 pull-ups

7 burpees