PreHab: Glute Activation, Bottoms Up Carry

Warm-up: Run, Rope Turns, Squat Therapy

Specific: Thruster (build to working weight)

WOD: 

Rx: 600.400.200m Run
30.20.10. Thrusters @ 95/65#
60.40.20. Double Unders

Option 1: 600.400.200m Run
30.20.10. Thrusters @ < 95/65#
30.20.10. Double Unders

Option 2: 400.300.200m Run
21.15.9. Thrusters @ moderate light
120.80.40. Single Unders