Warm up-
Partner warm up-
8 X 200m run, non running partner holds a plank while the other is running
Grab a bar- It’s been a few weeks since we found a max thruster. If you are a new athlete you are going to work on sets of 5,
For your warm up for this do 15 front squats with an empty bar, 15 push presses, then 10 full thrusters, get all the pieces right before you do the full movement, build up slow… 6 to 10 attempts to hit your max. Have your wod weight on the bar and ready to go at :30 after.

Wod
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.
Women 65 lb.

Scroll for scaling options.
Post number of thrusters completed after the row each round to comments.

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Related:
• The Thruster
• Improving the Thruster

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Scaling
Similar to last week’s burpee/run couplet, reduce the reps, load and distance so you have at least 30 seconds for the second set of thrusters.

Intermediate Option
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 75 lb.
Women 55 lb.

Beginner Option
4 2-minute rounds of:
7 thrusters
150-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 45 lb.
Women 35 lb.