500m row
3 rounds of
20 double unders
6 MB clean
4 deficit push up
20s. HS hold facing the wall

Thruster 1RM test

Take 15min to establish a 1RM thruster.

*Bar has to be taken from the ground. You can squat clean and go straight into your thruster, or you can power clean and then do your thruster. Noi re dipping under the bar.
* mark 3 of your heaviest successful lifts