Warm Up: 8 Minute AMRAP

• Light Prowler Push 
• Pull Prowler Back W/ Rope 
• 20 Band Pull Aparts 
• 20 Good Mornings 
• 20 PVC Pass Thru 
• 20 Air Squats: (1 sec hold at bottom of squat) 

Performance: 
Take 10 Minutes to build to a heavy 2 thruster 

For Time: 
100 Thrusters: 95/55
*top of every minute perform 5 burpees including the 1st minute
**20 Minute time cap

Fitness:  E3MOM
Minutes 1 - 3
200m Run
15 wall Balls 

Minutes 3 - 6
200m Row
15 Up Downs (no push up)
*Continue this pattern for 18 minutes
** Scale reps to something you can complete 

Cashout:  Coaches Choice