Thursday:

Strength/Skill:
4 Rounds of:
6 cal assault bike arms only
20 reverse grip bent over row AHAP

WOD:
400m Run
50 KB Swings (50/35)
400m Run
50 DB Snatch (50/35)
400m Run
50 Slam Balls (50/30)

Core Work:
30 GHD
30 Hip Extensions