METCON: (12:30) —-> Every 2:30 x 5

run 200 m + 10 Thrusters (building every set)

*MUST BE AN UNBROKEN SET OF 10 (LOOKING FOR ABOUT 1:00 REST EACH ROUND, AT THE VERY LEAST)

*Score is weight on the thruster

Circuit x 3:

A) 8 Double DB Bulgarian Split Squat (8 EACH LEG)

B) 8-12 Barbell Hip Extensions (USE BENCH FOR SUPPORT)

C) 20 Banded Pull Aparts

*Rest 2:00

OPTIONAL WORK

EMOM 16:

Min 1) 8-12 Kipping Deficit HSPU (6″/4″)

Min 2) REST

Min 3) 4 Front Squat (build to a heavy set of 4)

Min 4) REST

4×15 GHDSU