Thursday-Performance
Warmup-Run 1 mile
A/B/C) WOD: 5RFT
21 Alt DB Snatches (50/35)
9 Burpees to target
1 Rope Climb
*18 min cap
A/B/C) Intervals: 3 Rounds
Row 30/24 cal
10 Bar MU/ 10 C2B
then, max cals rowed in remaining time
*Rest 2
A/B/C) Max Effort Conditioning
3 Rounds of: AD (50/35)
*Alt rounds w/ partner
Thursday-Fitness
Warmup-Dynamic Warmup
A/B/C) WOD: 5RFT
21 Alt DB Snatches (50/35)
9 Burpees
10 Sit ups
*18 min cap
A/B/C) Intervals: 3 Rounds
Row 20/15 cal
20 Ring Rows
then, max cals rowed in remaining time
*Rest 2
A/B/C) Max Effort Conditioning
3 Rounds of: AD (30/25)
*Alt rounds w/ partner