Warm up4 Rounds :45 second machine2 sets of bar shapes (hang, hollow hold, hand, arch, hang)5 thrusters*add weight to thruster each roundStrength/Barbell conditioningEvery 2 minutes 10 Thrusters8 thrusters6 thrusters4 Thrusters 2 thrusters*add weight each timeWod4 Sets4:00 AMRAP1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups400m Run-Max Calorie Row in the Remaining TimeRest 2:00 minutes...Read More