Finally cooling down and should be normal late spring temps by tomorrow. Lets get out and enjoy that weather a bit. This is a simple WOD on paper but if you really challenge yourself with the thruster weight it will be nasty. Have fun!

A) 3 Min Row/Assault then every :20 sec for 3 min Bear Crawl/Wallfacing Handstand Hold/Russian Kettle Swings then 1 min Jog

B) Every 1:30 x 10 Sets

2 Pause Split Jerks (2 sec Pause)


12 Min EMOM

1st-8 Half Kneeling KB Press (4/arm)

2nd-30 Sec Assault

3rd-30 Sec Double Unders

C) “Run N’ Shoot”

3 Rounds

4 Min to Complete

400m Run (If this takes more then 2 min shorten run)

15 Unbroken Thrusters (you pick the weight) (Fitness Kettlebell Thruster)

AMRAP Pull-ups (If you get to 25 switch to burpee’s)

2 Min Rest