WARM UP
200m machine
Then
3 Rounds Not For time:
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
STRENGTH
5 x 5Thrusters
CONDITIONING
AMRAP 30 (with a Partner):
Partner A performs AMRAP of:
8 Thrusters
3 Rope Climb or 6 Burpees Pull Ups
11 Box Jumps
While Partner B performs:
400 meter Sandbag Run
Partners switch after each Run.
Score: number of rounds