4-10-20

21-15-9-15-21
Thrusters choose your own weight
After each round:
Run 200 meters or 15 burpees
If I programmed this at the gym, the weights would be
75/55 with a barbell and 40/25with dumbbells

If you have 1 DB or KB, do 
30-20-10-20-30
Alternate arms every 5 reps

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