Strength

Overhead squat
4 4 3 3 (32×1)
Metcon

5 Min AMRAP x 3

500/400m Row

10 Burpee Box Jump Over (24/20″)

Max thrusters in remaining time 40/30kg

600/500m Row
15 Burpee Box Jump Over (24/20″)
Max Thrusters in remaining time 50/35kg

700/600mRow
20 Burpee Box Jump Over (24/20″)
Max Thrusters in remaining time 60/40

Rest 2 mins