Steady 8 Minute AMRAP
12 Cossack Squats (6 each way)
10 Scap Pull Ups
8 Empty Bar PAUSE Thrusters
6 Ring Rows
4 Burpees
*on a pause thruster you stopping 3/4 of the way up and concentrating and opening your hips as violently as possible from that point up (think power position.) This will help those of you who press early on your thrusters.

Take a few minutes to gather weights and get some lighter thrusters in.

In 8 Minutes, Build to a 1RM Thruster from the floor

*No lifts STARTED past 8 minutes count for your score

Wod-
Fran
This one hurts a little bit. scale for intensity. Scaling can get a little tricky on this. If you are close to that rx weight we want you to try it even if it slow you down a little bit. Keep intensity up, rests to a minimum. We will times ranging from 2:30ish RX to 10:00 (time cap) rx/scaled. You don’t want to be banded for pull ups on this one. Jumping pull ups instead.

21-15-9
Thrusters 95/65
Pull ups

Extra (you shouldnt really need this)
3 Rounds
20 DB Snatches 70/50lbs
10 Toes to Bar
60 Double Unders
*scale doubles to a minute of attempts