A. Weightlifting:
10 min to 3rm cycled dumbbell thruster
 
B. MWOD:
Foam Roll Lats
 
C. WOD:
Health –
10 min AMRAP
5 T2B
10 DB thrusters (70ish% of above)
Scale: knee ups
 
Fitness –
10 min AMRAP
5 T2B
10 DB thrusters (80ish% of above)
 
D. Post-WOD Recovery:
Quad Smash