http://opexfit.com/october-8-2014/

A. SC thruster build to a max in 10mins

B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min

8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU

rest 4mins

8mins 90% effort
Row 150m
5 burpee chin ups
8 kbs 2/1.5pd russian

Notes:
– start clock when at 40% of 1rm SC thruster
– record total number of reps
– keep the 90% work sustainable (start, maintain, and finish at the same pace)"