Warm-up:
80m walk, 240m run
10 Shoulder PT, 7 Vrolls, x2
150 singles
7 scap push-ups, 7 Air Squats, 7 Sampson lunges; x2
Skill:
Ring Hangs and Ring Dips, 5x5
WOD: "Walking in a Winter Thruster Land"
For time:
10 Thrusters (55/45), 10 Lunges, 80m Farmer Carry
Then repeat x 12, repeat x14
Dessert:
Ball toss - lateral 10xboth sides, overhead x10, sitting x20