Strength
Thruster – 1×5, (70%), 1×3 (80%), 1×2 (85%), 4×1 (95-100%)
—Work up to a heavy 1RM
Conditioning
75 Thrusters 135/95lb
***4 Burpees @ top of every minute
Midline
3x ME L-Sit, GHD Hold, or Ring Plank
—Rest 90 seconds between
WOD Notes: Weight used for the WOD should be about 55% of 1RM thruster. Time domain for this WOD is 10-15 min, so make sure weight isn’t too light or too heavy.