Strength
Thruster (from floor) – Work up to a heavy 5 rep, 3 rep, 1 rep in 15 minutes
Conditioning (16 min cap)
27-21-15-9
Thrusters 95/65#
T2B
***75 Double Unders after each round
WOD Notes: Thrusters should feel light to where you only have to break them up 1-2x for the rd of 27/21/15. Round of 9 should be unbroken, T2B sub = 5 less reps/rd, toe through rings, or leg raises against rig. DU sub = 40 DU or 125 singles.
Assistance
a) Pull-up Challenge – 18 Negatives (lower chin from bar in 5 sec)
b) Weighted Sit-ups – 4×30