Warm up – Coaches Choice 10-12 minutes

Strength: Thrusters

Max reps in 1 minute x 7 minutes

• Max rep Thrusters for 1 minute at 95/65 lbs
• Max rep Thrusters for 1 minute at 115/75 lbs
• Max rep Thrusters for 1 minutes at 135/85 lbs
• Max rep Thrusters for 1 minutes at 135/85 lbs
• Max rep Thrusters for 1 minutes at 135/85 lbs
• Max rep Thrusters for 1 minutes at 115/75 lbs
• Mar rep Thrusters for 1 minutes at 95/65 lbs

METCON: 2 rounds of:

• 20 Push Press, 115 lbs
• 30 Single Dumbbell Box Step-ups, 50 lbs, 24 in
• 40 Burpees
• 50 Row Calories