BSQ – 5@55%, 5@60%, 5@65%, 5@70% 

*3sec pause on all 3rd & 5th reps of every set

Then,

For time

Run 800m

15 Ring Dips

15 Thrusters (115/75)

Run 400m

15 Thrusters

15 Ring Dips

Run 800m

“A fool flatters himself, a wise man flatters the fool.” -Edward G. Bulwer-Lytton