WOD
10*9*8*7*6*5*4*3*2*1* reps of

Thrusters 95/65
Burpees over Bar
Run 200m 
*200m = around gearhead coming in back door 

Accessory 5:00
II Unders or Triple Under work

Core

100 reps 
25 Weighted GHD #6 or #8 ball
Weighted Hip Ext
V ups
Russian Twist

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