Strength
OTM x 10 -Thruster
Beginner/Low Intermediate - 3 reps at a moderate weight. Keep the weight the same across all 10 sets.
High Intermediate/Advanced - Establish a 1RM
Met-Con
For time:
21 thrusters
18 burpees over the bar
400m run
18 burpees over the bar
21 thrusters
400m run
Rx - 95/65
Rx+ - 115/85
Time Cap - 13 minutes