Fri May 15

Train
For Time (18 Min Cap):
Buy-in: 150 Double-unders
4 Rounds:
20 GHD Sit-ups
15 Chest-to-bar Pull-ups
10 Thrusters @ 95/65

Move
5 Rounds:
30 Skips
20 Knee-raises or V-ups
15 Jumping Pull-ups or Ring Rows
10 Dumbbell Thrusters

Warm-up
12/9 Calorie Machine
4/4 Side Lunge w/Floor Touch
4/4 Curtsy Lunge w/Floor Touch
4/4 Forward Lunge w/Floor Touch
12 PVC Pass Through
8 PVC Overhead Squats

Strength
Overhead Squats: 5-5-3-3
build in load to a heavy technical weight
option to do Front Squats instead of OHS