SWOD

12 minutes to establish a heavy single Thruster for the day

WOD

5 rounds for time of (7 min cap):
5 Thrusters (135/95)
5 Bar-facing Burpees

At 7:00 min on the clock, 3 minutes to work to a heavy single Clean (any)

MOBILITY

60 sec Pigeon Stretch, each leg
60 sec Couch Stretch, each leg

……….

BURN

For time:
3 mile Assault Bike
50 DB Lunge – 1 DB on back
50 DB Push Press – 2 DBs
2 mile Assault Bike
30 DB Lunge – 1 DB on back
30 DB Push Press – 2 DBs
1 mile Assault Bike
10 DB Lunge – 1 DB on back
10 DB Push Press – 2 DBs