STRENGTH
Work up to a 5rm Thruster

CONDITIONING
Every 5:00, for 4 rounds, complete:
15 Thrusters (95/65)
400 Meter Run
15 Pull-Ups

*Score is your SLOWEST round.
**Scale up by doing 6 Muscle-Ups instead of Pull-Ups.

BURN! (9:30am)
Every 6:00, for 5 rounds, complete:
400 Meter Run
30 Wallballs (20/14)
20 Alternating DB Snatches (50/35)
15 Toes-To-Bar

EXTRA
Tabata alternating between Russian Twists with a light ball and Hollow Rocks.