STRENGTH:

#thruster

On the 0:00 – 10 Thrusters

On the 3:00 – 8 Thrusters

On the 6:00 – 6 Thrusters

On the 9:00 – 4 Thrusters

On the 12:00 – 2 Thrusters

Start in the area of 60% of your estimated 1RM Thruster, and steadily build in each round from there. All repetitions come from the ground, and each set must be completed unbroken. We can rest overhead or in the front rack (does not count as a break).

BeachFit will do:

On the 0:00 – 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 3:00 – 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 6:00 – 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 9:00 – 10 Single DB Thruster + 15 Sit Ups + :20 Plank

On the 12:00 – 10 Single DB Thruster + 15 Sit Ups + :20 Plank

WOD:

#wrecking crew

5 Rounds:

150 Meter Ball Run (30/20lbs) Rx+ Sandbag  (*Scale to 10/7 Bike if odd object carry is a no go)

200 Meter Run  *Scale to 20  Jumping split lunges)

30/21 Calorie Row (20/15 Cal Bike)

CASHOUT:

#Body Armor
2-3 Sets: 8 Bench Press + 8 Bent Over Rows 

2-3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts (Palms facing each other on floor presses)