Warm Up
5 Hanging Scap Retractions
10 Spider Lunges
15 Jumping Jacks
5 Squat to Bootstrappers
10 Squats
15 Mountain Climbers
Work
Prep (8 min)
1×5 Front squats+5 Strict Press w/bar
1×10 Thusters w/ bar
2×5 Thrusters working up
3 Rounds on a 12 minute clock*
Row 500 M
Run 400 M
21/15/9 Thrusters (M:135/105/75/55, W:93/73/53/35)
9/15/21 Burpees
*Start heats every 3 Minutes
