Warm Up: 400 meter Run

10 3-Way SPT

15 Double KB/DB Front Squat @light weight

10 Theocratic Rotations each side

5 empty Bar Strict Press @20/15/7 kg (5 second hold at the top)

Strength: Thruster 5-5-5-3-3.

*Build to a heavy set of 3.

WOD: CrossFit Games Open 13.3 – 12 minutes AMRAP Of:

150 Wallballs @20/14lbs

90 DU / Singles X2

30 RMU (Beginners: 30 Pull + 30 Push – do sets of 5+5)