5 Rounds for time:

15 Thrusters (42/30 kg)
Run 400m

Warm-up:

Calf Stretch
Samson Stretch
Arm Circles
Walking Lunges
Glute Bridge
Push-up Plus
Run 200m

Scaling:

Thrusters – If you cannot press do front squats. If you cannot squat do deadlifts and push press.

Run – If you cannot run then Row 400m.