What A Pain In The Ass!

Warm Up
10 air squats
10 sidewards squats
20 sec KB squat stretch
10 explosive jumps
x2

Back Squats
5 x 2 @ 90% 1RM
1 max effort @ 80%

WOD
20 minute time cap
30 – 20 – 10
Thrusters 30/20
Pull ups

Rest 2 minutes

10 – 20 – 30
OH walking lunges 30/20
Lateral burpees