Warm up

400 meter run/row or ski

mobilty coaches choice

Strength 

level 2

Thrusters

3-3-3-3-3

build up to a heavy set of 3

level 1

3-3-3-3-3

build up to a challenging weight without losing form.

Training

Level 2 (advance)

WORKOUT 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Level 1

4 min AMRAP

15 thrusters (65/35lbs)

15 pull ups w band or Ring rows

choose a band, if you complete 15 reps unbroken with that band, note that in your log book. Then next WOD move onto thinner band.

if you complete 90 reps you continue on for another 4mins