Warm Up: 200 meter Run

15 Squat Press Outs @light KB

30 seconds Dead Hang

10 Squat Thoracic Rotations each side

30 seconds Goblet Squat hold at the bottom

Strength: Front Squat 5-5-3-3-1.

WOD: For Time:

1,000 meter Run

21 DB Thrusters @2X15/10kg

800 meter Run

15 DB Thrusters @2X15/10kg

400 meter Run

9 DB Thrusters @2X15/10kg

Time Cap: 13 minutes.