Warm-up:
10. Cal machine
20 90/90 Switches
10/side fire hydrants
10. Medball Lunges
10, Medball Squats
10. Sprawls
20 sec dead hang
Banded 7s
Burgener Cleans
Strength
In 12 min build to your heavy 3 thrusters for today
Metcon: chipper 14 min amrap
5th floor run
Remaining time
Amrap
12 pull ups
9 thrusters (95/65)
6 lateral burpee over bar
*UNLESS IT RAINS OR HAS INJURY DO
-125/1000m row
-1000m Run
-50/45 cal bike ( same as echo )
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