Warm-Up: 500m row or run, or 2 minutes of jump rope, then 2 rounds (not timed), of 10 push-ups, pull- ups, sit-ups, OHS squats with an unloaded bar, 1 minute plank hold, DROM with PVC, Burgener warm- up.
5 minute of GOAT work. (GOAT Work is your time to pick a skill you struggle with and focus on it.)
5 rounds for time of:
95-lb. thruster, 15 reps