Part 1: Thrusters

Go heavy, or just practice form and mobility. Or do overhead squats.

Then…

Thrusters

Pullups

30/20/10

Option 1: 75/55

Option 2: 45/35; ring rows

Then (optional)…

3 laps run

2 laps kb farmer carry with 1 kb

1 lap kb farmer carry with 2 kbs

Exercises may be performed in any order.

Option 1: 55/35

Option 2: 35/25

Option 1+: 70/45