A. Weightlifting:
Thruster – 12min to 3RM (must be cycled, and bar taken from ground)
 
B. MWOD:
Front Rack
 
C. WOD:
15min AMRAP –
6 Continuous Front Squats
12 KB High Pulls (53/35)
18 Sit-Ups
 
*Note: Continuous front squats are just squats that are done unbroken and without ANY pause at the top (or bottom) of the movement. So at the top, you must descend down immediately after your hips and knees reach full extension. No sitting at the bottom either. If you stop, pause, or drop the bar before all reps are completed, you must start your reps all over.
D. Post-WOD Recovery:
Quad Smash…trust me, you’re gonna need it!