Strength
Thrusters 8×3 (progressively heavier each set)
Supine Ring Pull Ups 3 x max reps (demo video below)
~Rest 5 minutes~
WOD
As many rounds as possible in 15 minutes of…
10 box jumps @ 36″
2 front squats @ heaviest thruster from above
*Competitor: As prescribed
*Established: 24″
*Recruit: 20″