Thats not Cindy!!!

Warm-up/Skill
3 x 10 Pistols (from 12in box if needed) [10 each leg]
+
5 x 5 HSPU (using minimal modification)

NOTE: If you have to scale back, scale back when you need it and not from the beginning.



Strength
Speed
1 Min Max rep thrusters
Men 75#  /  Women 55#
Rest 3 Min

1 Min max rep thrusters
Men 95#  /  Women 65#
Rest 3 Min

1 Min Max rep thrusters
Men 115#  /  Women 75#
Rest 3 Min

1 Min Max rep thrusters
Men 135#  /  Women 95#
Rest 3 Min

Power
Max rep unbroken thrusters
Men @ 95-115-135-155#
Women @ 65-75-95-105#

NOTES:
-These "Power" sets are not for time. 
-Also you can rest only in the rack position
-Once the bar hits the ground that set is over
-Coming from the bottom of the front squat to the top of the press should be one fluid motion. Not a front squat & Jerk



WOD
13min AMRAP
5- Burpees
10- Toes to bar
15- Jumping squats