Strength: Thrusters / Pullups – 3,3,3,3 Build to weight havier than WOD. Rest 2 minutes.
21-15-9 of Thrusters and Pullups.
RX 95/65, L2 85/55, L1 75/45.
Scale PU with Jumping PU/Ring Rows.
Notes: Strength part of class should get you to or above WOD weight. Scale appropriately to get the proper stimulus. WOD should take less than 10 minutes.
EMOM 8 – 3 Pushups, 3 WBS
WOD: 21-15-9-15-21 of DB Thrusters and Ring Rows w/100m Run after each round.