We have heavy thrusters in the metcon, so before that, let’s warm up with some heavy front squats. Then, find a partner for the metcon. Partner A will do 15 thrusters and 15 burpees, then Partner B will do 15 thrusters and 15 burpees. Then Partner A will do 12 thrusters and 12 burpees, then Partner B. Finish up with the 9s and you’re done! This should be treated as a sprint.

Strength

Front Squat
5, 5, 5

Conditioning

With a partner for time:
15-12-9
Thrusters, 135/95#
Burpees over bar