10-20-30:

Thrusters (42/30 kg)
Burpees

WARM UP:
Calf Stretch
Samson Stretch
Spiderman Stretch
Torso Rotation
10 x Kipping Swings
10 x Toes-to-bar
10 x Mountain Climbers
3 Rounds:
5 x Power Cleans
5 x Front Squat
5 x Shoulder Press
5 x Thruster
Run 200m