Warm Up: 400 meter Run

10 R + 10 L One Arm Thruster with a DB

10 Double DB Push Press

10 Yoga Push Ups

60 second Dead Hang

Strength: Push Press 5-5-5-3-3-3.

*Build to a heavy 3 Rep,

WOD: 10 minutes AMRAP Of:

9 Thrusters @50/35kg

15 TTB

200 meter run with a Slam Ball @15/10kg