AMRAP Thrusters & Pull Ups

Warmup

Then:

50 sit ups 

2 min on the rower or bike

Then:

10 OH Squats (PVC)

10 KB Swings (light)

10 Pull Ups (narrow grip)

10 Back Ext. 

1/1 Turkish Getup (slow with a medium weight)

Mobility

Dig the lax ball into the shoulders and pecs. 

Strength

Week 3 Bench Press

WOD

15min AMRAP

10 Thrusters (75/55)

10 Pull Ups

Endurance

Off or 20-30 minutes easy.