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.