STRENGTH: (12 min)

#thruster

Build to heavy 10 Rep Thruster

BeachFit will do:

AMRAP 10

10 Up/Up/Down/Down Plank

10 DB Press (5 R, 5 L)

200m Row

WOD:

#charliehorse

For Time:

10 Wallballs, 15/12 Calorie Assault Bike (Equal Cal Row or Bike Erg)

20 Wallballs, 15/12 Calorie Assault Bike

30 Wallballs, 15/12 Calorie Assault Bike

40 Wallballs, 15/12 Calorie Assault Bike

50 Wallballs, 15/12 Calorie Assault Bike

CASHOUT:

1-3 Rounds:

35 GHD Sit-ups  *Scale to Weighted Ab Mat Sit Ups or Sit Ups)

50′ Handstand Walk  *Scale to 25ft or Bearcrawl

100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)