THURSDAY

Strength/Practise:

12-9-7-5 of Weight'd Pull ups + standing DB shoulder press *climbing

Conditioning:

Teams of 3 - tabata 40:20 4 rounds:

KB Swings 32/24

Thrusters @40/30

20m shuttles (Max reps)

Big Kahuna:

Prowler sprints: 5RFW climbing to heavy attempt keep it a sprint thought + 5x5 Nordic drops