WOD:
RX
With a 30:00 Running Clock
4 Rounds
400m Run
21 V-Ups
15 Thrusters 95/65
Then in remaining time
Find a 5RM Back Squat
Fitness:
With a 30:00 Running Clock
4 Rounds
400m Run
21 Sit Ups
15 DB Thrusters 35/20s
then
Complete sets of 5 Back Squat for quality