Warm Up:
Run 800m
Stretch & Mobilise

Thruster Tekkers
Front Rack Lunge Tekkers

WOD:
For Time of:
10 Thrusters @ 30/42.5kg
10 Front Rack Lunges @ 30/42.5kg
Run 400m
20 Thrusters @ 30/42.5kg
20 Front Rack Lunges @ 30/42.5kg
Run 800m
30 Thrusters @ 30/42.5kg
30 Front Rack Lunges @ 30/42.5kg
Run 1 Mile

* Scale WEIGHT & DISTANCE as needed