Buy In: 14 burpees. Tabata-style- Downdog>Pigeon left>Downdog>Pigeon right, repeat
Banded pigeon stretch on a box (refer to mwod poster). PVC Hip flexor smash
Thrusters 5 singles progressive loading.
Every Minute on the Minute for 7 minutes:
complete 5 burpees
with the time that remains, complete as many thrusters as possible (85/135)
score= total thrusters
Rest 3 minutes then 5 min. EMOM of
complete 5 wall balls
with the time that remains, complete as many american kb swings as possible
score= total kb swings (44/70)
Rest 2 minutes then complete as many double unders as possible in 3 minutes.
total time=20 minutes