Thursday

Aerobic Work:
36 min Running Clock:
6 minutes segments of Ski, Row, AD, AirRunner
As you rotate to a different machine, for another 6 minute set complete the following: 4 rounds of the following:
5/3 Strict Pullups
10  Burpees
15 Air Squats

Strength Work:
A. Snatch Grip BTN Press X 1 + Sn Grip BTN PP X 3 – Build 12 minutes
B1. OHS (use racks) @ 32x1 – 4,4,4,4 – 12 minutes
B2. SL Step Ups - DB loaded @ sides - 16 Alt Reps x 4 sets
+
EMOM: 10 min
Min: 1: 2 Pullups + 3 C2B + 4 T2B

Min 2:  Beast ball 8 Alt Shoulder toss