Heavy Thrusters and OHS 3RM PR

Warm-up

AMRAC in 12 minutes with 8-12:

Axle Front rack rev lunge- worked up to 70#

1-arm DB High pull- 20# DB

BTNP- worked up to 45#

Hip extension (Hold weight as able)- +30#

Strength/Skill Development

Overhead squat:  4-6 x 4. Rest 2 minutes.

120x6 PR

WOD

AMRAP in 10 minutes:

5 Thrusters (70-80% of a multi-rep NTE 135/95lbs)

10 Pull-ups/ring-rows

15 Slammers 20#

5 Rounds + 5 Thrusters + 3 Pull Ups