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Of course, Thrusters!



4 strict presses

4 push presses

4 thrusters

15 sec overhead hold

*start at 95 and build each rd. If you don’t have a barbell use kb or DBs.

Met Con: 12 amrap

1 burpee

25 DUs*

15 KBs*

10 box jumps*

*choose 1 of the 3

*add a burpee each rd

Warmup: 3rds

30 sec jump rope or jumping jacks

3 burpees

10 push-up shoulder taps

Mobility: chest, overhead wall, dislocates,


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Meeting ID: 695 302 4569

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Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when



Like Good to see you’re still killing it in the kitchen. Lol. Good job on workout!!


Done✅ Got up to rd 12 burpees. Got to 5 box jumps 78burpees Alternated kettle bells with box jumps. 35lb kb rd1-3. 7-9=. 90 Box jumps 4-6. 10-12. =60 Not great not horrible considering I had 🍕🍕🍕 for lunch 😉

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