A. Coach will warm you up accordinglyB. 10 min EMOM:
1: Seated Med Ball Toss into Wall – 14-20 reps (feet straight on, alt. side to side)
2: DB Star Side Plank hold – 20sec/side
C. Work up to  heavy complex from racks: 1front squat + 1 Thruster in 15 minutes, starting with blank bar
For Time:
30-20-10 of:
SA DB/KB Thruster –  (moderate) you choose wt. (15R/15L, 10/10, 5/5)
Wtd Push ups (dudes 10K) Push up with HR (gals)