Strength/skills
Warm up with a heavy 2 rep thruster
then barbell roll-outs x 4
Conditioning
WOD 1
4 minutes AMRAP
5 toes-to-bars
5 thrusters 50Kg/35kg
Rest 90 seconds
WOD 2
4 minutes AMRAP
6 burpee box jumps 24”/20”
6 US kettlebell swings 32kg/24kg
Rest 90 seconds
WOD 3
Run Roseberry Ave for time
Score will be run time plus rounds of reps of other WODs. Enjoy it!