- WARMUP
- Bike 1000
- KB Flow
- 3 Rounds
- :30 Samson
- 15 Push-ups
- 20 Air Squats
- STRENGTH
- 12:00 Running Clock
- Build to a heavy 2 Rep Thruster
- METCON (CAP 20)
- “Kalsu”
- For Time
- 100 Thrusters 135/95
- **At the top of every minute perform 5 Burpees including the 1st minute**
- **Weight in Thrusters should be something you can always do atleast 5 in a row with**