WARM-UP:

9:00 EMOM

M1: Shuttle Run
M2: Couch Stretch (:30 each)
M3: 10 Barbell Thrusters

Monster walks
20 steps forward
20 steps backwards
20 steps left
20 steps right
10 Squats facing wall

X 2 rounds

SKILL:

3 Super Sets (10:00)

5 reps of Ring Dips:
:02 hold at top of rings
:02 hold at bottom of rings
:45 Plank

5 reps of CTB:
:02 hold at top of chest to bar
:02 hold at bottom of pull-up
:45 plank

WOD:

8 Minute AFAP

C2C Run (:30 on bike)
2 Thrusters (95/65)
2 lateral burpees
C2C Run
4 Thrusters
4 Lateral burpees
C2C Run
6 Thrusters
6 lateral burpees
C2C Run
8 Thrusters
8 lateral burpees
…C2C.10.10……

CASH-OUT:

3 x 8 Bent over row