WOD:

#thrusters does the body good

AMRAP 13

3 Rounds

60 Double Unders (90 Single Unders or 8/6 Cal Ski)

10 Thrusters 115/75 *Scale to 95/65 Rx+135/95lbs

10 Strict Pullups Rx+6 Ring Muscle Ups

then..

Max Calorie Row in remaining time

(WELLNESS WOD:)

AMRAP 13

3 Rounds

100 Singles

10 DB Thrusters 35/25lbs

:20 Ring Support or Plank Hold

then..

Max Cal Machine in remaining time

STRENGTH:

#Front Squat

1RM Ladder

EMOM 10

1 Rep

FINISHER:

Every 2:30 for 10:00

10/7 Cal Ski

12 Alternating Pistols *Scale to Alternating BW Lunge

Max Legless Rope Climb or King Kongs