WOD

STRENGTH

Thruster

10 reps empty bar

7 reps with added weight

5 reps with added weight

3 reps with added weight

3 reps with added weight

GOAL: heavy triple

WOD

20 min cap

7 rounds for time:

7 thrusters (75/55)

9 toes-to-bar

100 m run (can be substituted for 20 burpees)