3 ROUNDS, Increasing Pace Each Round…
21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing)
5/5 Elbow Punches
10 Front Squats w/ Empty Barbell (:01 pause at bottom)
5 Up-Downs Over Rower (smooth & breath!)
10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)
-:30 Walking Rest-

Then...

Thruster Prep…
5 Reps Front Squat (full grip on bar)
5 Reps Push Press (full grip on bar / squat stance)
Add light weight…
2 Sets of 5 Reps of Full Thruster (focus on cycling reps!)

FOR TIME (partner wod)
ON A 15:00 RUNNING CLOCK, Parts 1 & 2...

I. FOR TIME
30-20-10
Thruster 95/65
Cal Row
Burpee Over Bar

-12:00 Hard Cap on Part I-
-share reps evenly
-sub bike if necessary