Warm Up:
3 min DU practice
2min each side of barbell smash on quads then
30 sec goblet squat hold
10 hollow rocks
10 supermans
10 alt scorpions

4 min EMOM
8 strict pull ups
8 push ups

5 Sets of sustained effort
5 SA KB/DB Thruster R-heavy
DNB SA KB/DB FR walk -heavy
5 SA KB/DB thruster L-Heavy
DNB SA KB/DB FR walk -heavy
Rest 90 sec between rounds