Warm Up
3 Rounds
20 Thrusters with an empty bar
10 Sit Ups
Strength
5 Rounds of:
1st Minute: 5 x Thrusters
2nd Minute: 5 x Weighted Pull Ups
3rd Minute: Rest
Then
EMOM 5:
30 sec Plank
15 V-Ups
WOD
For time with a 7min time cap:
2 Rounds of
15-10-5
Power Snatches
Pull Ups