Warm Up: 400 meter Run

10 Each Way 3-Way SPT

10 Yoga Push Ups

10R/10L Thoracic Rotations

10R/10L Single Arm Thrusters @light KB

10 Squat Press Outs @light KB

30 Second Dead Hang + 10 Scap Pull Ups

Hero Wod Alon: For Time:

3 Rounds Of:

28 Pull Ups

18 Thrusters @60/40kg

11 Burpees OTB

Then: 1.1Km Run wearing a 20/10kg vest

Time Cap: 37 minutes.