Endurance:  Dynamic ROM Drills – 1000m Row C2

Warm Up:  3 rounds

• 30 wall balls, 400m run

Stamina:  5 rounds

• 3 thrusters @ 90% of 1 RM
• 15 pull ups
• jingle jangle

Working Capacity:  AMRAP 18m (HAPPY BIRTHDAY ALEX 18th!!)

• 5 push press (95/75#)
• 5 oh squats (same bar; do not set the bar down)
• 5 burpees

Stretch, refuel and hydrate!

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