Thursday WOD:

 Warm-up

Run 400m
2 rounds of:
5 push ups
10 sit ups
15 glute bridges
then...
10 chest press w band
10 banded squats
10 chest flys
10 pass thrus

Weightlifting

Bench Press

(3x8@60%)

Weightlifting

Paused Front Squat

(3x3@65%)

pause for 3 seconds on the bottom of squat

Metcon

Metcon (AMRAP - Reps)

EMOM12
1-6 clean and jerks (135/95)
2-20 ab mat sit ups
3- 6 power snatch (135/95)
4-20 Hand release push ups