Weightlifting
Shoulder Press (4-4-4-4)
Hit 1×4 @70% then 4×4 @75%.

Red
Every 2:00 for 10:00:
9 Thrusters 75/55lbs
9 Toes to Bar
25′ HS Walk

White
Every 2:00 for 10:00:
9 Thrusters 65/45lbs
9 Knee Raises
26 Shoulder Taps on wall or box

Blue
Every 2:00 for 10:00:
9 Thrusters 45/35lbs
9 Lying Toes to Bar
25s HS hold