Weekly Warmup
Run 400m
3x10 Paralette Pass Throughs
3x10 Ring Rows
3x10 Pause Wall Balls (Go deep. These are coming!)

Strength
5x3 Pause Front Squat

WOD
12 min AMRAP
1 Bar
8 Thrusters (95/65) then 12 Abmat Situps
8 Thrusters (115/75) then 12 Abmat Situps
8 Thrusters (135/85) then 12 Abmat Situps
8 Thrusters (155/95) then 12 Abmat Situps
8 Thrusters (175/105) then 12 Abmat Situps
*If you make it to the last weight, continue the pattern of 8 thrusters and 12 situps at that weight.
**If you fail at a weight, go back one weight and stay there for the remainder of the time.

REC
3 min AMRAP
5 Burpees
5 Slamballs