335# PR for Jon Jon
A. Thruster – 3RM
B. “Angie”
100 pull-ups
100 push-ups
100 abmat sit-ups
100 air squats
Rest / recover
C. Assistance Work
1. Death by complex of; 5 burpees 3 hspu. 5/6 5/9 5/12 etc – kipping hspu and they increase by 3 each rounds. Burpees stay at 5
2. Rest no more than 5 min. And go into, belly to wall strict hspu work 3-5 rep here x 4-5 sets
3. DB sa row 6-8 reps x 4-5 sets each side – pause at top each rep
4. 4 x 15 weighted ghd sit-ups
A. 3rm thruster 145
B. Angie 16:43