Warm up
4 rounds
6 strict pull-ups
5 ring dips
4 thrusters 45/35#
For time
50 wallballs 20/14#
Then 3 rounds of:
12 front squats 155/105#
9 burpees
Then end with 50 wallballs 20/14#
Elements WOD
12 minute AMRAP
4 burpees
6 air squats
8 sit-ups
