Warm-up:
10 Minutes @ Easy Pace:
75-100 Single Unders
20 Single Arm Overhead Walking Lunges, light weight, switch arms at 10 reps
10 Pushups
WOD 1:
AMRAP 12:
10 Handstand Pushups
10 One Legged Squats, alternating
WOD 2:
3 Rounds, Each For Time:
9 Thrusters, 115#/75#
12 Thrusters, 95#/65#
15 Thrusters, 65#/45#
1:00 Rest between rounds
TIMECAP: 10:00
Extra Work:
Row
5:00 @ 6
3 Rounds:
1000m @ 8
500m @ 6