Skill: Back Squat (3×8) Record weights

 

Practice:  Thruster

 

Complete as many rounds and reps as possible in 5 minutes of:

10 Thrusters (95/65)

10 Pull Ups

10 V – Ups

= 30 reps = 1 round

If 90 reps (3 rounds) are completed in under 5 minutes, time extends to 10 minutes.
If 180 reps (6 rounds) are completed in under 10 minutes, time extends to 15 minutes.
If 270 reps (9 rounds) are completed in under 15 minutes, time extends to 20 minutes.
Etc.

 

If you complete the 90 reps in under 5 minutes you get another 5 minutes on the clock.  If you complete the 90 reps in under 5 minutes you immediately can move on to the next round.  If you finish the first 90 reps in 3:20 then you have until 10 minutes to complete the next 90 reps.  5 minutes just keeps getting added on the clock until you cannot keep up.

 

If you lose pace the WOD changes to a 9RFT or 25 Min AMRAP if 9 rounds aren’t completed

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