Part 1. (20 minutes)

Front Squat 3 3 3 3 3

Part 2. (10 minutes)

10-9-8-7-6-5-4-3-2-1 reps of:
Sit-up (medicine ball)s 20 lbs / 14 lbs
Thrusters 45 lbs / 33 lbs

Part 3. (10 minutes)

As many reps in 10 mins as you can of:
Bumper Plate Burpee, 2 mins
Rest 30 secs
Bumper Plate Ground To Overhead, 2 mins
Rest 30 secs
Overhead Squat (Bumper Plate), 2 mins
Rest 30 secs
Bumper Plate Sit Up, 2 mins
Rest 30 secs