A. General
400m Run @ easy
3 pause front squats
3 push press
3 pause thrusters
3/3 spiderman stretch
B. Mobility
World's Greatest Stretch
10 reps/side
C. Specific
2 sets @Hard
3-5 Thrusters
2-4 Bar facing burpees
100m Run / Shuttle run
5 rounds, each for time
21 Thrusters 95/65 lbs
21 Bar facing Burpees
400m Run
Rest 2 minutes between rounds
TC: 35 minutes
Score Each round for time
KG: 43/30
Scaling options
Beginner:
15 Thrusters @ 45/35lbs
15 Burpee step over bar
200m jog
Intermediate
21 Thrusters @75/55
400m run
In pairs
5 rounds
21 Synchro Thrusters 95/65 lbs
21 Synchro Burpees
400m Partner run
Rest 1:00m between rounds
Tall kneeling Banded angels
3 x 10
Rest 45 seconds between sets