Strength 

Thruster 3 x 5

Deadlift 3 x 5

 

Gymnastics 

Muscle Up 3 OTM for 7:00

GHD Sit up 3 x 15

Lunge Twist 3 x 10

 

Conditioning 

10:00 AMRAP

ASMRAP Double Under 

10 Wall Ball 

10 Burpee