warm up
2 rounds
10 thrusters 45/35
10 over the bar burpees

banded calf stretch for 1 min each leg

Thruster (heavy single)

spend 10 mins working up to a heavy single

Metcon (AMRAP - Reps)

complete in 12 mins
take barbell from the ground and complete 50 front squats. everytime you drop the bar you have 10 hand release push ups.
Rx 135/95
S1 115/75
S2 95/55