Warm Up:400 meter Run

10 X 3-way SPT

10 each arm Strict Press with a light KB

10 each side KB Halo

10 Yoga Push Ups

45 seconds Supinated Dead Hang

Strength: Strict Press 8-6-4-4-4.

*Build to a heavyish 4 Rep.

WOD: 8 minutes AMRAP Of:

5 Thrusters @60/40kg

5 Burpees

5 BMU (Beginners: 10 Pull Ups/Ring Rows)