| A. Build up to a heavy Thruster |
| B. For time: (have athletes shoot for 10:00 or below) |
| 21 – 15 – 9 |
| Row for Calories |
| Thrusters (95/65) |
| C. NFT – 3 Rounds |
| 10 Standing 1-arm KB side crunch (each side) |
| 20 Russian Twists (slam ball) (R+L=1) |
| A. Build up to a heavy Thruster |
| B. For time: (have athletes shoot for 10:00 or below) |
| 21 – 15 – 9 |
| Row for Calories |
| Thrusters (95/65) |
| C. NFT – 3 Rounds |
| 10 Standing 1-arm KB side crunch (each side) |
| 20 Russian Twists (slam ball) (R+L=1) |