Pause Bench: 2×4, 2×2

WOD: For Time

21-15-9

DB Thrusters

Pull Ups

Extra Credit.

Intervals.

3x1000m Row, rest 3min.

Accessory Work.

Hamstring Curls 4×12-16

Back Ext. 3×10-12

Weighted Plank 3x:45 sec.