1A) RING DIPS x 8 

1B) Barbell carries in rack x 2 lengths (athlete choose weight)

can use racks but safety first

1C) gorilla squats

11 min amrap

100 bar facing burpees

max effort thrusters 42.5/30kg 

after every 15 reps of thrusters complete another 5 BFBurpees

score is thrusters