For time of:
21 Thrusters @ 45kg/30kg
Run 600m
15 Thrusters @ 45kg/30kg
Run 400m
9 Thrusters @ 45kg/30kg
Run 200m

20:53 (40kg)

Strength Menu:
All levels: Kettlebell Press 3-3-3-3-3, Left & Right

16,16,20(L:1), 20(L:2),20(L:2)