STRENGTH:

3 Thrusters

On the 1:30 x 6:

Aim here is to build to a 3RM Thruster for the day. Aim to start between 40-50% of our current 1-Rep Front Squat, and build from there. All repetitions are taken from the rack. 

BeachFit will do:

AMRAP 6

50 Plate Ground to Overhead (45/35lbs), remaining time in the 6 minutes max Calories on bike. 

WOD:

#flash

2 Rounds:

400 Meter Run  (Sub 500m Row)

21 Thrusters (95/65) Rx+115/75lbs  (BeachFit will do DB Thrusters either single or double)

CASHOUT:

#midline

50 Abmat Sit-Ups (Add weight for first set of 50 if desired)
50 Empty Barbell Good Mornings
50 Abmat Sit-Ups