warmup
1 min jumping jacks
1 min dead hang
empty bar
1 min overhead hold
then
3 rounds empty bar
5 thrusters
3 front squats
1 strict press
load weight as form allows:
metcon
21-18-15-12-9-6-3
thrusters/burpees over bar (bar facing for those being judged only)
cooldown
3x
20 ghd situps
25 supermans