WARM UP:
10 Lunge to Instep
10 Air Squats
3 Inch Worm + Push-UP
5 Burpees
15 Front Squat with bar
15 Shoulder Press with empty bar
SKILL:
20-18-16-14-12-10 of Thrusters
WOD:
For Time:
400m Run
25 Burpees
500m Row