Strength
20 mins to establish a 3rm
Front squat 1st rep must be a 3 sec pause.

Wod 8 min ascending ladder
Of Thrusters
30 DU - 1 thruster @45/32.5
30 DU - 2 thrusters
Etc.....

Wod: sprint Wod aim to go unbroken for as long as possible , test your range on thrusters!