Pick your own poison!

Skill work

3 Attempts at Max reps Double unders (1 attempt = 10 plus)

Metcon 1 (choose between metcon 1 ,2 or 3)

Thruster test: 17 min cap

30 Thrusters 115/80 (95/65)

Rest 3 min

35 Thrusters 95/65 (75/55)

Rest 3 min

40 Thrusters 75/55 (55/45)

Fitness rep scheme 20/25/30

Attempt in as few sets as possible. Post one time which includes the rest periods.

Metcon 2

1500m row (3 burpees every 2Min, WOD Starts with burpees)

Metcon 3

100 Burpees for time (3 Deadlifts 225/155 every 2 min, WOD starts with Deadlifts)