4-10 BMU
40 thruster
4-10 BMU
40 burpee box over jump
Rest 5 min
4-10 BMU
30 thruster
4-10 BMU
30 burpee box over jump
Rest 5 min
4-10 BMU
20 thruster
4-10 BMU
20 burpee box over jump

Three rounds for time:

500m row
30x KB swing @ 24kg
15 burpees

5 rft

10 bbjo 24’
15 t2b
10-8-6-4-2 squat cleans 100kg

Back squat, find a heavy 3.
3x3

5 rounds:
5 burpee
10 box jump
15 push up
20 squat
25 walking lunge (each leg)

5 sets of
5 burpees
10 box jumps
15 push ups
20 squats
25 lunges (each leg)

Three-way Thoracic Spine Foam Roll
Then,
5:00 of easy bike, jog, or light sledpull

1.) Air bike
2.) DU's
3.) Wallball
4.) Rest

Find a heavy 3.

20min amrap
20cal row
20 DB c&j 20kg alternating