Thruster 5-3-1    

10 Med.Ball Front Squats 10 DM Slams 100-m Med. B Carry 10 Med. Ball Over the Shoulder Tosses 10 Wall Balls 10 rounds MB: 9/6 kg. Slam Ball: 10/5 kg.

Power Clean and Jerk Work up to heavy 1 rep max Gwen 15-12-9 Clean and Jerks *Unbroken sets.

Tabata Shuttle Runs Then: 25 Walking Lunges 200-m KB Front-Rack Carry (24/16 kg) AMRAP 7 min. Then: Tabata Shuttle Runs

The Seven 7 Rounds of: 7 Handstand Push-ups 7 Thrusters (60/40 kg.) 7 Knees-to-Elbows 7 Deadlifts (110/80 kg.) 7 Burpees 7 KB Swings (32/24 kg.) 7 Pull-ups

Handstand Walk Accumulate as many meters as possible in 12 min. Every time you break, perform 30 Double-unders.