STRENGTH:

#thruster

In a 7:00 Window:

Build to a Moderate Single

BeachFit will do:

AMRAP 7

5 Ring Rows

10 Wall Balls

100m Run

WOD:

#four score

4 Rounds, On the 4:00:

12 Thrusters (95/65lbs) *BeachFit will do DB Thrusters

12/9 Calorie Bike (RX+15/12 Cal)

18 x 10 Meter Shuttle Sprints (Down =1, Back=2)

CASHOUT:

#midline

Not For Time:

21-18-15-12-9

Weighted Ab Mat Sit Ups  (Rx+GHD Sit-Ups)

:15 Second (Hollow Body Hold or L-Sit Hold After Each Set)