Metcon:
For time
9 Thrusters 115/80lbs
10 Burpee Box Jump Overs 24/20in
12 Thrusters 115/80lbs
10 Burpee Box Jump Overs 24/20in
15 Thrusters, 115/80lbs
10 Burpee Box Jump Overs 24/20in
Rest 2 mins
-Repeat entire workout again, but replace the BBJO with Bar Facing Burpees
Rest 2 min
-Repeat entire workout AGAIN, but replace the BFB with Burpees Over Bar
-Each section has a 7 min cap
-Scale thrusters to a weight you could do unbroken for that first set of 9 each round
Accessory Work:
6x400m Runs
-Rest 1 min between runs
Mobility:
3 min quad smash per side
