Thursday

Group warm up
line drills

Strength
3 rounds of the following (not for time)
5 ring dips (use a band or box if needed)
10 V ups
15 sec hanging L-sit from the bar

Metcon
20 Minute AMRAP
15 Unbroken Wall balls 20/15 (5 burpee penalty for each stop or drop)
10 Hang Power Snatches 115/80 (5 burpee penalty if bar touches the ground)
15 KB Swings 52/35 (5 burpee penalty if KB touches the ground)