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Warm-up
45s @ each:
Waiters walk,
Hip flexor stretch,
Goblet squats,
Plank,
Goblet swings,
Push-up changes,
Goblet swings,
One arm rows,
Spiderman push-ups,
KB good mornings,
1/2 Getups,
Hip flexor stretch
Strength
Back squat 5@70%, 5@75%, AMRAP@80%
WOD
AMRAP in 5 min:
10 Thrusters @75/55,
10 Pull-ups,
Rest 1 min
AMRAP in 3 min:
10 Thrusters @95/65,
10 Pull-ups,
Rest 1 min
AMRAP in 1 min:
10 Thrusters @115/85,
10 Pull-ups