Corsa & thruster.
Warm up
2 rounds, empty barbell, 10 reps of:
back squat
push press behind the neck
deadlift
burpees over the bar
Strength:
strict press: (12 @50% 1RM + 2 @90% 1RM) x 3 rounds
Thrusters + wod warm up (5′)
For time:
500 m run + 10 thrusters @50 kg M / @30 kg F
400 m run + 8 thrusters @50 kg M / @30 kg F
300 m run + 6 thrusters @50 kg M / @30 kg F
200 m run + 4 thrusters @50 kg M / @30 kg F
100 m run + 2 thrusters @50 kg M / @30 kg F
