Workout:
Thruster 5 x 3
Build up in weight.
Start your work sets once you have worked up to a decent weight and increase from there.
Metcon:
21 Thrusters @95/65
42/34 Cal Row
15 Thrusters @95/65
30/24 Cal Row
9 Thrusters @95/65
18/14 Cal Row
15 Min Cap
Then…
3 rds
:20 Second Side Plank (ea. side)
20 Alternating V Ups
Rest 1 min B/T sets