JACKIE beat me up...
3 x 10 of Squats, Jumping Jacks and Sit Ups
Work to Heavy Front Squat (use 1rm = 225lb for me)
165lbs - 3 x 7
50 x Thrusters @ 45lbs
30 x Pull Ups
as Rx = 14:10
I was really slow on the thrusters...it should of went faster. Plus I definitely bro repped some pull ups. I know it was not my best effort. I am happy it was under 15 minutes I guess.