Movement Specific Warmup:

3 minute row-
1 minute slow
1 minute moderate
1 minute fast

Thrusters-
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 romanian deadlifts
5 push press
5 front squats
5 thruster

Slamballs-
5 Deadlift
5 High pulls
5 ground to overhead
5 slam balls

Bar Facing Burpees-
20 Lateral hops
30 second plank hold
20 shoulder taps
5 pushups
3 burpees
3 bar facing burpees

Part One: The Break Up

15 Minute Clock

 Ascending  Ladder
2 Thrusters (partner A)
2 Thrusters (partner B)
...4....6....8 etc

*3 Synchro Burpees in between each set of Thrusters

- 2 Minute Rest Into-

Part 2: The Make Up

10 Rounds For Time

15/12 Calorie Row
10 Slam Balls (30/20lbs)

*partners will alternate after each full round completed.

*while one partner is working, the other partner must hold a barbell (75/55lbs) in a front rack position.

Scaling Options:

Thruster:
A weight that you could do 20+ reps unbroken when fresh.

Slamballs:
A weight that you could do 20+ reps unbroken when fresh

RX+-

Barbell- 135/95lbs