Thrust Her!!!

Warm-up/Skill
Work minimum 10 min on hand stand walk
+
Accumulate 3 min of l-sit


Strength
EMOTM
3 Squat Cleans
+
3 Push press

Mens weight   Speed=135  /  Power=155
Womens weight   Speed=95  /  Power=115



WOD
9 Min AMRAP
3- thrusters    Mens Speed=135  /  Power=155   Womens  Speed=95  /  Power=115
30- double unders
3- box jumps  @ 40/30"