Thursday - The Grind

Group warm up
line drills
empty bar warm up

Strength:
3 rounds of the following
7 weighted pushups
7 Evil Wheels
7 Pausing body squats

Metcon
In a 5 min window
400 meter run
AMRAP Thrusters 95/65 with remaining time

1 min rest

In a 5 min window
400 meter run
AMRAP Chest to bar Pullups, L2/chin above bar pullups, L1/banded or box pullups

1 min rest

In a 5 min window
400 meter run
AMRAP Hand Stand pushups, L2/Box Push ups, L1/Pushups