Warm Up:
Shoulder/chest smash with med balls 3 x 20 sec
3x10 passovers
3x3 behind the neck split jerks
Press:
Push Press 15 mins Heavy 3
4x3@90%
WOD:
EMOM 4 TIME
work out will start as an emom once you cant complete the work out as an emom any more you go into finsihing for time
3,5,8,10,13,15,18,20
Thrusters 45/32.5kg
Pull ups
15min Time cap
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