Warm Up: 400 meter Run

10 X 3-Way SPT

10 Squat Thoracic Rotations

10 Yoga Push Ups

60 second Dead Hang

Strength: Thruster 5-5-5-3-3.

*Build to a heavy 3 rep.

WOD: 3 Rounds Of:

9 Cal Row

15 Box Jump Over @60/50cm

21 Thrusters @30/20kg

*Rest 90 seconds between rounds.

Time Cap: 15 minutes.