GROUP WARM-UP
2 Rounds
5 Front squats – 5 Thrusters 
5 Pull ups -> 5 Chest-to-bar pull-ups
:30 Air bike

LACTATE SPRINT TEST
For time:
21 Thrusters
18 Pull-ups  
21/18 Calories air bike
6 minute time cap 
Heats of 7 

SANDBAG WORK
3 sets of:
3 Sandbag clean & squat

MIDLINE – ISOMETRIC HOLD & OBLIQUES
3 sets of:
:30 Plank
:20 Suitcase hold right & left