Warm Up: 400 meter Run

20 Standing SPT

10 Yoga Push Ups

15 Squat Press Outs @light KB

10 Empty Bar Thrusters

Strength: 12 minutes E2MOM Of:

6 Thrusters @60-70%1RM (Advanced: work from the floor)

WOD: For Time:

200 Air Squats

150 HR Push Ups

100 Pull Ups

Time Cap: 16 minutes.