Warmup

Run 200m

10 Russian baby makers

10 1 arm strict press

10 mountain climbers

10 sec active hang

10 vsnaps

3 sets w/bb +

3 dead

3 pc

3 fs

3 gm

3 bs

Strength

Emom 12 min

1 squat clean

Building

WOD 20 min cap

2 rds

400 m run

50 du

15 db thrusters 50/35

directly into …

2 rds

400 m run

50 du

15 ctb pull-ups

Scaled optionĀ 

200 m runs

75 singles

Pull-ups / ring rows