Warm Up: – AMRAC 8
5 slow, strict inchworm pushups
15 mtn climbers
20 sec HS hold on the wall
25 air squats
Strength: – Shoulder Press (18 min cap)
9-7-5-3-1
Complete each set with DB’s,
then complete with a bar before
moving to the next set.
WOD: – For Time:
30-30-30
Situps
Deadlift @ 135/95
Perform 3 “penalty” thrusters each time you break a set
