On the minute for 8 minutes you’ll complete a set of 5 thrusters from the rack.  You may share a rack with someone who is using similar weight as the set of won’t take the entire minute.  Use heavier weight than you will for the Met-con.  Take full recovery between intervals.

Strength

EMOM x 6

5 Thrusters ( moderate – heavy)

Conditioning

4 Intervals – Record your worst in WODIFY

Row 15 Calories

5 Front Squats (115/75)

5 Thrusters (115/75)