Done Three Ways

Equip: Heavy DBs, Barbell, 2 Matching Heavy KBs + 1 LIghter KB

WARM-UP:

*Active Stretch

-then:

On Each End Line: 5 x Hand-Release Push-Up

*10m there/ back x Walking Lunge

*10m there/ back x Broad Jump

*10m there/ back x Bear Crawl (Fwd. there/ Bkwd. back)

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SET #1 (10 min. time limit):

10-8-6-4-2 x

*Thruster w/ barbell (85/65)(Rx+: 95/75)

*Thruster w/ DBs (palms face inward)(25s/15s)(Rx+: 30s/20s)

*Bottom-Up KB Thruster w/ 1 KB (1.25/1.0)

SET #2 (15 min. time limit):

10-8-6-4-2 x

*Barbell Burpee (85/65)(Rx+: 95/75)

*DB Burpee (25s/15s)(Rx+: 30s/20s)

*2KB Burpee-Deadlift (1.5)

SET #2 (15 min. time limit):

10-8-6-4-2 x

*Squat Clean w/ barbell DBs

*Squat Clean w/ DBs

*Squat Clean w/ 1 heavy KB (2.0/1.5)

FINISHER: 1600m Run + 40 x Sotts Press (45/33 (unloaded barbell))

-break the run/ Sotts reps in any manner you want