Warm Up: Run 200m (or cardio of choice for 2 mins) Then 3 rounds 10 jump squats 20 russian twists (with or without an object) 10 thrusters with what you will use in workout
Skill/Strength: 2 shuttle runs (get out side and pick a few short distances to run) 3 wall walks
WOD:
Thruster Pyramid
5 rounds:
5 thrusters (45/35 bar or adjust with KB or DB should be light) REST 10 SEC 10 thrusters REST 10 SEC 15 thrusters REST 10 SEC 10 thrusters REST 10 SEC 5 thrusters REST 1 min
The object of this is to get through the whole round without stopping and NOT putting the bar, DB, object down until you get to the minute rest at the end of the ladder. So you will do 5-10-15-10-5 resting 10 seconds between the numbers but ONLY put the bar down at the end after the round and then rest 1 minute. Complete the pyramid 5 times.