Tire Flip, Burpees; A Tale Of 3 Programmers

Rick. Thrusters this time.

Kirsten's Programming:
Warmup: DROM, CFE

Strength: DE Bench @ 50%, 3reps on the minute for 8min.

WOD: 5 rounds, each for time:
20m tire flip
15 burpees
1 min rest between rounds

Stretch 5 min

Mobility: roll out inner thigh and hams on bar.

Rick's Onramp 3 programming:
3 rounds with rest in between:

200m Row
10 Thrusters

Jeremy's programming for Mom:
3 rounds:
200m Row
10 ground to overhead
10 seated tucks