Warm up- 4 Rounds 30 Double Unders or Singles 10 Scorpion Twists 10 Good Mornings (45/35) 10 Squats (3s Hold in Bottom) A.Thruster 8X1 (Build to a heavy single for the day) B. For Time- 27-21-15-9-6-3 Pull-ups Push-ups Air Squats