A.
Thrusters
6×5
70% of your 1RM

B.
3RFT
10 Push Jerks (185/135)
8 Goblet Squats (53/35)
200 meter run

Masters
A.
Same

B.
3RFT
10 Push Jerks (135/95)
6 Goblet Squats (35/26)
200 meter run