Warm Up
5 Minutes to fill out a goals sheet
5 minutes rowing
*Optional warm up 400 burpees

Strength-
20 Minutes To
Find a 3 rep max Thruster (get at least 6 sets in, build up slow)

Wod
18 Minutes
60 Cal Bike Buy in
Remaining time
Amrap of
3 Man Makers *************Don’t throw your dumbbells!!***** Burpee penalty****** There will be too many people doing sit ups
10 Toes to bar (sub 15 knee raises or 15 sit ups)
25 Doubles or 50 singles