Strength
Every 1:30 x7 sets
Sets 1-3: 9 Thrusters
Sets 4-6 7 Thrusters
Set 7: 5 Thrusters
–Recover on a machine in the remaining time–
First chunk ( 60-65% of thruster or 45-50% of CJ)
Build based on feel with an aim of no misses
Conditioning
For Time:
24-30 Calorie Row
20 Kipping HSPU or 20 Hand Release Push-ups
15-20 Calorie Row
15m HSW Walk or 15m Crawl
10 Calorie Row
10 WFHSPU or 10 Box pike hspu
Notes
We have a couplet of pressing and rowing today. You can also sub a C2 bike with the same calories. The First row should take about 1:30-2:00. The second should take 1 min to 1:30, and the last row should be about 30 seconds, and no longer than a minute.
The 20 kipping handstand push ups can be broken into sets, and you can mix kipping with another scale if you are working on kipping. the should take no more than 2.5 minutes.
The 15m crawl or hs walk should be done in chunks. This is a good chance to work on HSW if you want to.
The last wall facing hspu should be done in 2-3 sets. A small riser can be used, but from there, scale to a box pike.