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Warm up: run 800 m
:10 hanging shrug hold
10 hanging shrugs
:10 push up shrug hold
10 push up shrugs
10 pvc pass throughs
Squat hold+10 pvc pass through

Workout: 30 minute clock
0-3 min:
500 m, 450 m ski or 400 m
run
3-6 minutes
21 unbroken thrusters

Final round: max unbroken
thrusters reps are
Subtracted from seconds
To complete distance to
Calculate score

T1: up to 75/55 unbroken not necessary
T2: 95/65
T3: 115/75