1 Set of 20

Build to a heavy set of 20 thrusters.

A good launching point for percentages would be 50% of your 1RM.

3 attempt max here.

TC 15

5rds for time:

-4 rmu
-6 sandbag ground to shoulder 60kg
-8cal ab

3 rounds for time,
1200/800/400 meter run
9/6/3 Bar muscle ups
21/15/9 wall ball shots
21/15/9 push ups

WOD
14 Min AMRAP

20 Barbell Front Rack Lunges 95/65
16 Box Jumps 24/20

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

1) 1000m bike
2) 5pc & 10 situp

For time
8 Rounds
100m uphill
100m downhill
5 burbee

TC. 30min

12x3min off, 1min off

3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. Static Reverse Hyper Hold (60-90 Seconds)

For Total Load:
5 Sets of 5