Warme-up:

3 Rounds:

1:00 Slow Bike or Row
1 Round of Strict “Cindy”
round 1: air squats
round 2: PVC thruster
round 3: empty barbell thruster
:30s second Samson Stretch each side

Conditioning:

AMRAP 20

10 Thrusters (135/95)**
25/20 Cal Row
16 Chest to Bar Pull-Ups

**Going long with a heavier thruster today. We are looking for a weight that would be a challenging 10+ reps fresh. If the prescribed weight is on the lighter side for you, we can over prescribe this with a 155/105# thruster.