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Monday

Warm Up
15 min amrap

7 Thrusters w/Bar
4 Turkish Get-ups, alternating arms
2 Wall Climbs
1 Max L-Hang

Strength: Pullups
3 sets of 5-10 bodyweight, banded or weighted pullups

WOD: 3 min intervals at max effort
(23 minutes total)
3 min: 10 lunges, 10 GHD or situps, 15 Double unders (45 singles)
2 min rest
3 min: Row for distance
2 min rest
3 min: Cindy
2 min rest
3 min Shuttle runs
2 min rest
3 min: 5 burpees, 7 1 pood KB swings