(Competition / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 PVC or Band OHS & 5 BB Thrusters
3 x 10^ Front Squats & 2 x 60 sec Plank hold and 2 sets of side plank holds per side (30 sec /side) (16-18 min)
Complete 100 Burpees for time
*Every minute on the minute you complete 3 Thrusters (135/95) including the very first minute.