30, 20, 10 rep rounds for time of:

Row (calories)

Thruster

Burpie

Medicine ball clean

Coach’s notes:  Guys use 30lb. dumbbell for the thrusters and gals use 20lbs.  Burpies are done “chest to deck” meaning the chest must touch the floor on each repetition.  Weight for the medicine ball clean is 20lbs. for guys and 12lbs. for gals.  Post time to complete to comments.