Warm Up:2:00 run/bike/row/ jump Foam Roll Lats x 60 seconds per side

and then . . .

Two sets of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Banded Squats x 10 reps V-Ups x 10 reps

Stations: 12:00 EMOM Min 1: ring dips 6-8 reps Min 2: weighted pull ups 1-2 reps Min 3: elbow drops 6-8 reps https://www.youtube.com/watch?v=7Ib1g4im9W8&feature=youtu.be Min 4: supine OH plate lift x 20 reps 10/15# plate https://www.youtube.com/watch?v=Hd8el2DgE4Q&feature=youtu.be

WOD: 15-12-9 DB thrusters 35/20# Burpees then.. Bear hug sandbag carry 200m- as heavy as possible The new sandbags have the black filler bags which are 50# each. 3 of those can fit into the new blue sandbags by Brute Strength.