1a) Bench Press x 4-4-3-3
1b) Strict Supinated Grip Chest to Bar or Rack Row Pull-ups x 6 reps
No Rx today. But, the 10 thrusters should be unbroken straight into the 50ft walk. Then, you can pause to switch arms and go unbroken with the other side as well. Goal should be 2:30 or less per set. If you are drifting close to 3min or past 3min then adjust the meters first, then the weight/reps second.
Every 4min x 20min (5 sets)
10 Single Arm Kettlebell Thrusters R
50ft Single Arm Overhead Kettlebell Carry R
10 Single Arm Kettlebell Thrusters L
50ft Single Arm Overhead Kettlebell Carry L