Thursday’s WOD

Warm-up:

EMOM 15, alternating:
a) 10 Single Arm Overhead Squats (5/side)
b) 6 Transition Rocks
c) 50′ Buttkicker + 50′ High Knees + 100′ Run

Gymnastics: 

Every 2 Minutes x 10 Sets:
1 Rope Climb
200m Sprint

WOD:

AMRAP 10:
2 Muscle-Ups
8 Burpees over Parallette/Bar

Extra Work: Split Jerk 2RM