12:00 running clock
200m jog
10 single arm db thrusters (left)
10 single arm db thrusters (right)
10 alternating reverse Samson lunge (reaching overhead)
30sec dead hang or handstand hold
[15:00]
Thruster (from rack); 12-6-4-2-2-2-2-2 (building, AHAP)
“17.5”
10 rounds:
9 thrusters (95/65)
35 double unders
Scaled:
10 rounds:
9 thrusters (65/45)
35 single unders
Masters 55+:
10 rounds:
9 thrusters (65/45)
35 double unders
4:00/ea (2/2)
Couch stretch
Deltoid smash