1. Warm Up
Dynamic Drills
2. Prep
3 sets
6 Back Squats
6 Thrusters
6 Burpees
3a. Strength
3×3 Back Squat
3b. Endurance
4 rounds
30 cal assault bike
20 DUs
10 air squat
4. Met Con
EMOM until failure
1 Thrusters 45/35
1 Bar Over Burpee
2 Thrusters 45/35
2 Bar Over Burpee
3 Thrusters 45/35
3 Bar Over Burpee
Continue as high as possible until you are no longer able to complete the set within the minute.
