Warm-up:

200m Run then 3rds of:

10 Shoulder Taps

8 Bird Dog

6 Ring Row

4 Thruster

Strength:

Thruster 3-3-3-3

*From the rack

Conditioning:

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pull-ups

Time Cap 11min Last Done 6/17/20