For Time:
15-12-9:
Thrusters 40/30kg
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters 50/35kg
3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:
Thrusters 60/40kg
Burpee Pull Ups

*Score = Time it takes to complete the workout

WARM UP

0:20 Alternating Reverse Lunges
0:20 Alternating Quad Stretch
0:20 Alternating Side Lunge
0:20 Air Squats
0:20 Active Samson
0:20 Active Spiderman
0:20 Glute Bridges
0:20 Push Up to Downdog
0:20 High Plank Shoulder Taps
0:20 Frog Hops
0:20 Slow Burpees
0:20 Fast Burpees

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

5 Pausing Front Squats (0:03 pause in the bottom)
5 Front Squats

5 Pausing Push Press (0:03 pause overhead)
5 Push Press

5 Pausing Thrusters (0:03 pause overhead)
5 Thrusters