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at CFN looks like...

 
Warm Up
10 minutes steady 

5 light slow DB thrusters
10 scorpians
15 squats
20 windshield wipers
:30 in puppy pose

Thoracic Flow


Strength/Skill
Spend 20 minutes working up to a tough thruster weight for 3 reps

During rest, practice pull ups skills (hollow body to superman rolls, kip swings, scap pull ups etc)

WOD
Thruster and Pull-up ladder EMOM
Work until you can't complete the work in a minute
Min 1: 10 thrusters (35/45)
2 pullups
Min 2: 8 thrusters (55/75)
4 pullups
Min 3: 6 thrusters (65/95)
6 pullups
Min 4: 4 thrusters (75/115)
8 pullup
Min 5: 2 thrusters (95/135)
10 pullups
Min 6: 1 thruster (115/155)
12 pullups
Min 7: 1 thruster (135/175)
14 pull ups
If you clear the ladder and complete the last minute of work with time left over, complete 1 thruster at the heaviest weight and add 2 pullups every minute until you can't complete the work in 1 minute

 



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