16.5

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

WOD
"16.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Rx: 95/65
Scaled: 65/45
T. Scaled 45/35

Strength
5/3/1 Week 4
Press or Bench
Static chin over bar hold