Strength/Skill: 6 Min EMOM of 3 Thrusters building to heavy weight
20 Thrusters 115/85
10 Front rack lunges 115/85
*10 min Timecap
WOD Guidance: If your 400m Pace is over 2:30 choose a shorter distance. The thruster weight should be a moderate weight that you should be able to do all 20 reps in 3 or less sets. Use the same weight for lunges as thrusters.