Warmup

3 rds

20 knee push aways

20 sky reaches

10 front rack sotts press

Then

4 rds

3 thrusters

200m run

Workout

10 minutes Cap

Run

Max thrusters

Rest 2 minutes

8 minute cap

Run

Max burpee bar hops

Rest 2 minutes

6 minutes cap

Run

Max squat clean thruster

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