“Everyone makes mistakes, not everyone owns them.”

A.
Strength/Speed:
Thruster Ladder
18 Thruster (95/65, CRX 125/85)
15 Thruster (115/75, CRX 135/95)
12 Thruster (125/85, CRX 155/105)
9 Thruster (135/95, CRX 185/125)
(7 Min Time Cap)

B.
MetCon:
8 Min AMRAP
Buy In:
800m Run or 1K Row
with remaining time:
30 Double Under
15 Thruster (75/55)
-Rest 4 Min
8 Min AMRAP
Buy In:
800m Run or 1K Row
with remaining time:
30 Double Under
15 Overhead Squat (75/55)