Mobility 10:00

75x Thrusters @ 45#
every 1:00 5x Burpees
[4:57 & 20x Burpees]

1 mile easy jog

20:00 EMOM (work/rest)
Sit-ups
DBall 100# Box Lifts
Back Extentions
High Leg Hang
Russian Twists

6x 200m Run :30 rest in between rounds