Thursday, September 21st, 2017STRENGTH Every 2 minutes for 10 minutes (5 sets): Thruster 5-5-5-5-5. Build to a 5 rep max thrusters.* *From the floor. METCON With a partner: 20 minute AMRAP: 50 calorie assault bike, 50 thrusters (95/65 lbs), 50 burpees, 50 pull ups. *Reps are split evenly. One partner works, while the other rests.