WOD:

1) AQAP:

35 Ring Rows

20 Bar Facing Burpees

21 Thrusters 45/35

40 Bar Facing Burpees

21 Thruters 45/35

20 Bar Facing Burpees

35 Ring Rows

Extra Work:

2) Band Pull Aparts: 100 not for time

Focus on positioning and activation, not speed. Switch between under and overhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE