Workout of the Day

a) mobility 3min
1:00 each
handwalk
scorpion
warrior squat

b) warm up 5min
in teams of 2
amrap 5min
5 burpee to a pull up bar
5 shuttle run (15m)
5 thrusters (empty bar)
5 shuttle run (15m)

then

build to a heavy thruster (opening weight for 23.2b)

c) conditioning 20min
"CFG Open 23.2"
a. amrap 15min
5 burpee pull ups
10 shuttle runs (15m)

add 5 burpee pull ups after each round

b. 5min to establish:
1 rm thruster (from the floor)