Warm Up200m run/row 2 TGU- one each side with light weight 200m run/row 2 muscle cleans + 2 front squats + 2 push press- empty bar 200m run/row :20 handstand hold

then.... Forward Arm Swings x 10 reps Reverse Arm Swings x 10 reps Bear Hug Arm Swings x 10 reps Over and Back Arm Swings x 10 reps

Mobility: Banded scarecrows x 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&feature=youtu.be Wrist stretches x :30 each position Banded hip flexor stretch x :45 each side

WOD 15-12-9-6-3 Thrusters 95/65 Bar facing burpees

Post wod: Abs 3 sets of: straight leg sit ups x 20 reps Russian twists (no weight) x 30 reps (15 each side) hollow rocks x 45 seconds rest as needed in between sets