After a warmup, do two rounds of the following resting and working on mobility between rounds:
- 8 x Front Squats @95lbs
- 8 x Strict Press @ 95lbs
Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:
- 5-5-5-3-3-3
Then do AMRAP in 12 minutes of:
- 7 x Thrusters @ 70% of max weight from above
- 14 x GHD Situps (or weighted situps)
Results: Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters