WARM-UP:

2:00 on rower
20 walking lunges
10 Lunge to instep
20 squats
2:00 on AD
5 inch worms + 10 push-ups (each IW)
:30 Bar Hand
:30 Handstand hold

SKILL:

12:00 Build to a 1RM

*then

3 x 5 Deadlift at 70% of above weight

WOD:

For Time (15:00)

21 Thrusters (45/35)
10 Single-legged burpee over bar (5 each leg)

18 Thrusters
10 SLBOB

15 Thrusters
10 SLBOB

12 Thrusters
10 SLBOB

9 Thrusters
10 SLBOB

*Empty barbells. If barbell is dropped, it is a 10 Burpee penalty