Warm Up:
1 mile run or 2,000 m row (70% effort)
3-5 Minutes on the Foam Rollers
4 minute EMOM of 8 Ground to Overhead (115-135/75-95)
Select a weight you can maintain unbroken for all 4 rounds.
WOD: 3 Sets for Time (30 min cap):
50/35 Cal Row or Bike
30 Thrusters (75/55)
15 Bar Facing Burpees
10 Pull Ups
Forced 2 minute Rest between rounds
Closer: 100 sit-ups (can be weighted- shoot for 2 sets of 50)