Strength
Thruster (from floor) – 3×3, 3×2, 3×1
—Do 1 set every 1:30. Find a heavy 3 rep, 2 rep, & single at the end.
Conditioning
For Time
800m Run
5 Rope Climbs 15ft
50 Thrusters 95/65#
5 Rope Climbs 15ft
800m Run
WOD Notes: 13-17 min. RC sub = climb 10-12ft (2-3 pulls), 25 banded pull-ups or RR, 10 heavy pulleys, or 8 up/downs. Thrusters should feel light, but your upper body will be fatigued after the RC or whatever pulling movement you did. I’d try to do the thrusters in sets of 10 in the beginning and then back down to 5’s if necessary.
Assistance
a) DB Bent-over Rows – 4×12 (each arm) – control eccentric
b) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 8 Sets