3 x 7 min AMRAP - 3 min Rest between
1)
10 BB Thrusters 20/15 kg (KB or DB 5R + 5L)
10 Sit ups
2)
10 KBS/DBS or Disc Swing to Overhead
10 Push ups
3)
150 m Run/ROW, 18 Box STEPS or 60 Single Skips
10 SDHP 20/15 kg BB, KB or DB
For non equipment version
Sub a Squat and Jump for Thruster
Sub a Bend and Stretch for KBS

Sub a Burpee for SDHP
Did this one today was fa like the short ones no time or stamina for long ones at moment!
Started with a strength session of descending reps sakb strictpress 10-1 each arm with 1 strict pullup between sets then AMRAPs as above 5+2; 5+13; 4+150m 16kgKB throughout for weighted movements. Shoulders burning now!
Joan and doing Friday’s team WOAH on a lovely afternoon. Fairly rattled along!