10 Thrusters  95#/63#

10 OH Squats 

20 Pull Ups

10 Burpees

10 Power Step Ups  16"/12"

3 times.

Then.

20 KB Swings  70#/53#

25 KBS 62#/44#

30 KBS 53#/35#

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level. After the last thruster, widen your grip to overhead position and start your overhead squats.  The power step up starts with a lunge and ends with a step up and a jump. Land on that same foot on top of the box and do a reverse lunge and switch feet. The standard is a 6" hop on one foot. That's 5 each foot for a total of ten reps.