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Warm-up:
Run 200 Meters
10/10 Alternating plank lunge
:20 Pec Stretch
x 3

Strength:
Single arm KB thrusters: 4×5/5
KB pull throughs: 4×10/10

WOD: For Time, Partner
100 Thrusters (135/95)
One person does max thrusters, other teammate must be rowing under a 2:00m pace
BEFORE ATHLETE CAN START TO WORK. and REMAIN BELOW PACE FOR WORK TO COUNT.
IF PARTNER DIPS BELOW PACE, TEAM MUST SWITCH. row pace 1:45/2:15

Recovery:
Quads, Hips and Hamstrings