21-18-15 reps for time of: Echo bike calories Thrusters, increasing in load Time cap: 8 minutes When the clock reads 10 minutes, complete for time: 20 shuttle box jumps Seated sled pull 30-foot yoke carry, weight 1 30-foot yoke carry, weight 2 30-foot yoke carry, weight 3 Time cap: 6 minutes Women: 85/95/105-lb short-bar thruster, 30-inch box, 140-lb sled, 345/405/445-lb yoke Men: 115/135/155-lb short-bar thruster, 36-inch box, 170-lb sled, 425/565/665-lb yoke