Warm up: 400m run 2 rounds 8 ball slams 4 pull ups 2 tire flips WOD: A. Build up to a 1RM thruster in 15minutes *2011 South East Regionals standard* B. For time: 30 thrusters 75/55 3 rope climbs, 15′ 20 thrusters 75/55 2 rope climbs 15′ 10 thrusters 75/55 1 rope climb 15′ Powerlifting: A. high bar back squat: 1×5 @ 60%, 1×5 @ 70%, 1 X max reps @ 75%, rest 3 minutes between sets B. weighted pull ups: 3 x failure – 1 reps @ 60%, rest 3 minutes between sets C1. 3×10 glute ham raises, rest 30 seconds C2. 3×10 evil wheels, rest 30 seconds
