Warm Up:
10 single leg glute bridges (each leg)
30 monster walks (15out/15 back)
1 length walking toe touches
2 lengths bear crawls
3 lengths running
10 empty bar thrusters
5 burpees
5 thrusters w/ weight
3 burpees
3 thrusters (95/65) (at WOD speed)
WOD:
AMRAP 6 mins
6 thrusters (95/65)
6 burpees
rest 4 mins
AMRAP 6 mins
6 power snatches (95/65)
12 wall balls (20/14)
After Party:
spend time working on gymnastic weakness