Strength

3 Rep Max Thruster

*10 mins to establish a max of 3 unbroken Thrusters

Metcon

1000 m run

60 bf sit-ups

40 push-ups

20 HSPU

10 Ring MU / 10 Ring Pushups+ 10 Dips

20 HSPU

40 push ups

60 bf sit-ups

1000 m run

*28 min cap