SKILL
Beginner
10:00 to build to largest unbroken double under set

Intermediate
EMOM x 10
1: 5-10 Push-up + 20 Bicycle Crunches
2: :50 Accumulate Max DU

Advanced
EMOM x 8
35 DU + 1-4 BMU

STRENGTH
6:00 to build to 1RM Thruster

Rest 2:00, then

For Time:
20 Thrusters @ 75%
Time Cap: 7:00

METCON
For Time:
25-20-15-10-5
Front Squats (42.5/30)
150m Run After Each Round

Time Cap: 15:00
Goal:11:00