Athlete WOD:
Strength – 10 min to establish a heavy thruster

WOD – for time
45 thrusters 95/65
45 pull-ups

Training WOD:
The Filthy 50
50 BJ 24″
50 jumping pull-ups
50 KB swings 1 pood
50 walking lunges
50 K2E
50 push press 45lb
50 back extensions
50 WB 20/14
50 burpees
50 DU