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SWOD:
A. (14 Min total)
Take 5 Min to warm up thruster to a starting 3 rep weight.
Every 90 Seconds x 6 sets: (9 Min)
Thruster x 3 for first 3 sets
Thruster x 2 for last 3 sets
B1) Weighted if possible Airborne Lunge 2 x 8-10 Each *1 side at a time
B2) Hollow Body Hold 2 x 45-60 seconds *KEEP LOWER BACK ON GROUND
WOD:
3 Rounds: (13 Min Cap)
400m Run
20 Double Dumbbell Overhead Lunges (40/30) *Respect Equipment = Set DBs Down