“Omar”
For time:
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
Goal: Sub 12 min

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Thrusters and burpees with nearly no reason to stop. The ascending rep range is going to make this a bit more challenging with the pacing but you should be working to get each work set done in no more than 3 sets when you get into the higher rep ranges with the thruster. The bar facing burpee is a movement that is easy to slow down on unintentionally. Work to keep consistent movement and a strong pace here. You should be able to get back on the barbell for the thrusters after just a short break.

Post Work
Foam Roll:
Lats/Tri’s 2 minutes each
Quads/IT Bands 2 minutes each