Metcon

Work Capacity
Three 4 Minute AMRAPs w/ 8 minute rest between:
5 One Arm KB Thrusters, 1.5 pood
5 One Arm KB Thrusters, 1.5 pood
10 Burpees
*Start on Right side on Sets 1 and 3, Left side on Set 2
3 Rounds + 2
3 Rounds + 1
3 Rounds

Durability
Loaded Front Plank (elbows) 3 x 1 minute
@ 45# - 45# - 55#