1. 3RFT                                              
10 MB Squat Clean to Thruster 20/14                                          
20 MB Russian Twist 201/4                          
30 Box Jumps 24/20                                
...then on the 15:00                          
AMRAP 3min of                                  
MB Clean to Thruster                        
*put an 18min running for this workout. First part is a 15min time cap and an amrap of 3min for the last set. If an athlete finishes below the time cap of 15min the remaining time would be his/her recovery in preparation for the next set.