WOD:

1) 20 minute AMRAP:

5 Thrusters 115/75

10 Hang Power Cleans 115/75

20 Abmat Sit-ups

40 Double-unders

Extra Work:

2) Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible.

3) Kipping Pull-up: 10 minutes Practice

Work on any facet of a Kipping Pull-up

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