For time:
75 Double Unders
5 Thrusters, 185/125 lbs
150 Double Unders
10 Thrusters, 155/105 lbs
225 Double Unders
15 Thrusters, 135/95 lbs

Goal: Sub 12 min

Simple couplet with some challenging loading. The thrusters should all be able to be completed in 2 sets when you are fresh. Obviously, you won’t be fresh during the workout but use this as the guide and see if you can keep it at no more than 3 sets to accomplish any round. The high rep doubles will get the heart rate and shoulders going so do your best to relax both here. Break them up if needed and make the most of the movement you are most confident in!

Midline
3 rounds for quality of:
10 Landmine Rotations, pick load
Single Arm Suitcase Carry, pick load, L 50 ft/R 50 ft
Bird Dog, L 30 secs/R 30 secs

This is for quality. The landmine rotation is 10 total reps, 5/side alternating back and forth. Banded single arm carry is a fun way to change things up and work on more stability here making light weight feel heavy. Be diligent with good position for the bird dog hold and make this tough with intentional movement.

Post Work 1x:
1min per side OH Samson Lunge
:30sec per side Dynamic Calf