LT (13 min)
4 minute AMRAP
12 Thrusters 95/65->75/55->55/35->45/25
12 Burpees over Bar->Bodybuilders->To Box
This should be 100% effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end. Scale so that members are able to reach this feeling, use LT level to choose thruster weight.
Core (12 min)
Accumulate 3 minutes in L-Sit
Every Break= 15 Sit-ups
Score is total time
Scale the L-sit to knee raise hold in between boxes. Knees/Legs should be at parallel while holding, try to maintain quality throughout. Scale to finish within 10 minutes. This should BURN.