Outdoor WOD

A) 12 minute EMOM:
1) 10 db lat pullovers with head/shoulders resting on wallball
2) 8-10 gorilla rows/arm
3) 30 second flutter kicks with db locked out over chest (in hollow body position)
B) Open WOD 16.5
For time:
21-18-15-12-9-6-3
thruster (95/65lb) – bar facing burpee
*16 minute time cap

Home WOD

A) 12 minute EMOM:
1) 10 db lat pullovers
2) 8-10 gorilla rows/arm
3) 30 second flutter kicks with db locked out over chest
(in hollow body position)

B) For time
22-18-16-12-10-6-4
single arm db thruster – db facing burpee
*If using two dbs, keep original rep scheme