Strength (15 minutes)
Bench Press
Work to a heavy single
WOD (18 minute time cap)
Buy in – 500m row
-then
4 Rounds
6 Thrusters @ 135/95, 115/75, 95/65
6 Bar Facing Burpees
-then
Buy out – 500m row
*thruster weight should be heavy, but you should be able to complete all 6 reps unbroken