AMRAP in 21 minutes of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Ball Slams 20/12kg
*Run 180m at 0, 3, 6, 9, 12, 15 & 18 minutes.
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WOD: Thursday
A. 10 rounds: 50m Overhead Carry 2 x DB’s 20m Sled Push (2 x 10m) *Load should be near maximal for the distance. *Not for time but keep your heart rate elevated. B. Glute Bridges