15m – Dynamics

10m – Thruster Review

10m - Set up teams of 4 and stations. Score for the day is total cals.

16m EMOM (4 rounds):

Minute 1 - 45s Row for Cals - max effort

Minute 2 - 21 Thrusters 95/65

Minute 3 - 15 Burpees

Minute 4 – Rest

*Scaled version – 18 Thrusters 65/45, 12 burpees. Further scaling is obviously encouraged where necessary! This is just a guideline. Remember friends - the goal is to finish the work every minute, confidently, and fast! There should be no 'I'll just get as many as I can' on any minute.