Tuesday

 Pursuit: 25-30 minsA1. Thruster – 1 rep; Small build toward something heavy ea. set
A2.  Garhammer raise; 8-10 reps - https://youtu.be/dBURnGFp504
A3. Seated Box jump step down
+
12 mins Timer:
5 Min Row for Max Cals
then As many Rounds and Reps of:
6 Push Up
9 sit ups
12 Air Squats

Performance:
25-30 mins:
A. Thruster – TnG sets of 3-5, small build ea. set
B.  EMOM 10 min –
Odd: DB Fly with 2 sec pause at the top – 7-9 reps
Even:  1 leg crank @ 6 reps of each + 15 Sit Ups
+
12 mins Timer:
5 Min Row for Max Cals
then As many Rounds and Reps of:
6 Push Up
9 sit ups
12 Air Squats