DL 

Onsite 

5-5-5-5-5 75 % 

Home 

10-10-10-10-10 ( single leg ) with DB or object 

14 Min EMOM 

Odd 10 Thrusters ( 75/45) 

Even 20 KB swings or object ( 55/35) 

Core 

45 sec plank 

30 Dead-bugs ( 1-1) 

X3