A FS + Jerk; Heavy single in 10 minutes

B1 preacher curls x 10×2
B2 banded tricep ext. x 10×2
4 minutes on 2 minutes off
600m run
amrap thrusters

600m run
amrap burpee pull ups

600m run
amrap cal row (or scale up to rope climbs)

**Thruster weight can be either heavy or light