Strength / Skillwork

Front Squat
3-3-3-3-3-3
Warm-up with BB, then:
45-55-65-75-85-90+%

WOD

4 Rounds of:
8 Thrusters & 2:00 Row, Rest 3:00

Work @ 50-60-70-80% of Thruster 1RM. No Dropping the bar, but you may rest in the Front rack position.
If you do not know your Thruster 1RM then start with an empty BB and build up each round.
Competitor: maintains 1:50/2:00 Times on rower
Athlete: maintains 2:00/2:15 Times on rower
Fit: Try to maintain 2:20/2:45 Times on rower