So about those Thrusters.......Sorry like.

a) Establish a 1RM Turkish Get Up (up to a max of 32kg)

Here's an instructional video

Start light and gradually build up. 

The weight has to be completed on each arm for it to count.

b) 30-20-10

  • Plate GTOH (20/15kg)
  • Box Jumps*

*After every round, run 200m with the plate.