Thursday

Metcon (Time)
For Time

150 Double Unders
30 Alternating Goblet Step Back Lunges (50/35)
50 Single Arm Thrusters (50/35)
30 Alternating Goblet Step Back Lunges
150 Double Unders

20 Minute Time Cap. Alternating as desired with Thrusters.
Metcon
Optional Additional Cardio:

6 Rounds of
30 Seconds Max Effort Bike, Row, or Ski
2:30 Rest.