4x8 R/L - Single Arm KB Thruster
**Athletes will perform 8 Single arm KB thrusters right then switch to the sides. Please encourage athletes to hold the KB in a good rack position and feel out the correct WOD weight during this skill work.
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
10 min AMRAP:
8 Single Arm KB Thruster Right @53/35
10 Pull-ups / Seated Pull-up / Ring Row
8 Single Arm KB Thruster Left
NOTES: Score Completed Rounds + Reps and record KB weight.
12 min AMRAP
100m KB Farmers Carry 53/35s
100m Walking Lunges
Record rounds + reps