8/9/2016
Thursday 8 September 2016 '8/9/2016'

1. in front of the clock  9 min,

0-3 min, 9 thrusters

3-6 min, 7 thrusters, 5 burpees

6-9 min, 5 thrusters, 5 burpees, 5 pull up

2. amrap 8 min,

3 ring muscle ups / 6 ring dips

6 hspu / 12 hand release push ups

18 american swings