4 cycle Met-con
3mins work, 90sec rest of:
5 thrusters 95/65lbs
5 chest to bar pullup
3mins work, 90sec rest of:
5 thrusters 95/65lbs
5 chest to bar pullup
6 mins on 3 mins off x 4
AMRAP and pick up where you left off
60/50 cal row
1 rope climb
30 GHD sit-ups
1 rope climb
15 ring dips
1 rope climb