Warm-up: Barbell Press Complex, Kip Swings, Pull-up Progression
Strength: 5×2 Pushpress
WOD:
Rx: 3xAMRAP 5mins
9 Thrusters @50-55%
9 Pull-ups
rest 2mins between
Rx+: 3xAMRAP 5mins
9 Thrusters @55%
9 C2B Pull-ups
rest 2mins between
Option 1: 3xAMRAP 5mins
7 Thrusters @50%
5 Pull-ups
Option 2: 3xAMRAP 5mins
9 Thrusters @ light weight
7 Assisted Pull-ups or Ring Rows