For time
25 burpees
Run 200m
50 kb swings @ 35#/26#
Run 200m
100 thrusters @ 45#/35#
Run 200m
50 kb swings @ 35#/26#
Run 200m
25 burpees
Essentials
A. Box squat
4 sets of 5 starting at a moderate load and increase
B.For time
20 push-ups
Run 200m
40 kb swings @ 35#/26#
Run 200m
60 thrusters @ 45#/35#
Run 200m
40 kb swings @ 35#/26#
Run 200m
20 push ups