WOD

Monday

Metcon option 1: "CF Open 19.5"

33-27-21-15-9

Thrusters (95/65#)

Chest-to-bar pull-ups

Metcon option 2: “Cast Out”

33-27-21-15-9

Bike cals

Box jumps or step-ups (24/20”)

Metcon option 3: “20 30-Somethings”

OTM for 20 min, alternating

AMRAP thrusters in 30 sec, 30 sec rest

AMRAP pull-ups (CTB or regular), ring rows, or KB swings in 30 sec;30 sec rest