WARMUP

3mins
10 Ring rows
10 Good mornings
10 Band pull aparts

MOBILITY

Pistol of doom
Peanut crunches
Leg swings

STRENGTH/SKILL

“Gwen”
15-12-9 Clean & Jerk – pick your own weight, this is your score!
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

WOD

For time:

15 Thrusters 60/40kg
200m Run
20 Thrusters 40/25kg
400m Run
30 Thrusters 30/20kg
800m Run