Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks.
10 bar thrusters, 10 pull-ups, 10 Box Jumps
Run 200m each (relay – team takes turns running 200m at a time)
150 Thrusters (with bar)
50 Box Jumps (30″/24″)
Run 200m each (relay)
1 person works, then trades out when tired
1 person holds 100 lbs (guys hold overhead/girls hold at shoulders – front rack position)
1 person rests
* the bar must never touch the ground. If the bar hits the ground, 10 burpees for each person!
Cooldown: Roll out and stretch