WOD
[A] Back squat 3-3-3-3 reps
[B] Thruster 3-3-3-3 reps
[C] 4 attempts at a max L-sit hold for time

[COMPETITION TRAINING]
[D] AMRAP 8 mins
4 Muscle Ups
8 Pistols
4 Bar Muscle Ups
8 Box jumps, 30″ (24″)

[E] For time:
Ski Erg, 60 cals

Photo Credit: Wendy Swift

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