warmup
row 500 or run 400
full body mobility – going to be the same every Tues/Thurs from now on unless otherwise specified. arm circles, leg swings, hip rolls, hip ext, spidermans, superstars, moon the sky. PVC shoulder dislocates + coach B warm up

Skill
Pullups – work on your progressions

WOD
12-9-6-9-12
Thrusters @ 50% 1RM
Burpees – jump over your bar each rep