3 Rounds-
Run 200m
10 wall balls
Grab a bar
Coach led thruster review
0-2 Minutes  10 Front squats
2-4 Minutes  10 push press
4-6 Minutes  10 thrusters

clock still runs
6-20 minutes.. take 5 or 6 sets with plenty of rest between to find a 2 rep max thruster.

 

5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

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Related:
• CrossFit WOD 180307 Tips With Jason Ackerman
• The Thruster

Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters

Men: 45 lb.
Women: 35 lb.