WOD-
IWT: 3 x 2 minute rounds with 2 min rest between of:
20 Thrusters 75#(55#)
As many reps as possible with time remaining of bar muscle ups
Rest 5 Min after round 3, then
3 x 2 minute rounds with 2 min rest between of:
15 Toes-2-Bar
As many reps as possible with time remaining of handstand push-ups
SPRINT-
As many rounds as possible in 18:00 of
Row 30(20) calories
15 Goblet squats with kettlebell
10 Chest to bar pull ups
5 Strict toes to bar
