Strength
0-9:00
Find a 1RM Thruster off the rack
At minute 10:00 - every minute on the minute x 5 minutes - 10 thrusters @50-60% of above OR 135/95 - if you fall behind, AMRAP. Off the floor.
Cash Out
20 Minute AMRAP - slow and controlled - get the pump
12/12 Front Foot Elevated Split Squat - 53/35 (elevate to 4'' plate)
12 Dual Dumbbell Seated Arnold Presses - as heavy as possible
12/12 Seated Hammer Curls - as heavy as possible
12 Weighted Sit-Ups - Anchored or heels on bench