AMRAP x 6 MINUTES
12 Alt. Groiner + OH Twist
12 Scap Retracts
12 Arm Haulers
6 Boot Straps

Then...

2 ROUNDS
12 Jumping Squats
6 Burpees
12 Scap Pull-Ups
6 Ring Rows

EMOM x 10 MINUTES
MIN 1 -- 4 Thrusters (Building)*
MIN 2 -- :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.

(Score is Weight)

21-15-9 
Thrusters, 95# / 65# 
Pull-ups

FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)

(No Measure)