Thursday

Group warm up
400 meter row (not for time)
Down and back (D&B) stiff leg bear crawl
D&B heel to butt kicks (walking)
D&B toy soldiers
D&B Pause squats every 4 ft

Strength
Turkish get ups
7 sets (set = 1 each side)
Increase weight each set if possible

Metcon
E3MOM for 15 mins
8 single arm snatches 52/35
12 goblet squats
Max rep Russian kb swings with remaining time in 3 min window
*final score is kb swings after all 5 rounds