9AM Non Violence
0-10:00
3 rounds
400m run
21 DB thrusters
12 plate rows
10-20:00
3 rounds
500m row
6 wall-walks
33 burpees
20-30:00
1 mile run
10AM Self Destruction
5 rounds
550m run
60 thrusters @45/33
400m row
20 burpee pull-ups
20 c2b pull-ups