1) Pause Front Squats 5×2 (80% of 1RM—Hold bottom for 5 Sec)
2) Find 1RM Thruster (No more than 5 sets)
5 Rounds: Each Round must be ALL OUT!
5 Front to Back Thrusters (175/115lb or 70% of 1RM Thruster)
15 Chest to Bar Pull Ups
200m Sprint Run
***Rest 3 min between rounds
WOD Notes: This is an anaerobic threshold interval style WOD. Do your best to perform each round all out and choose a fairly heavy weight and band that will allow you to perform all 15 pull-ups unbroken.
