Strength WOD A. 10 Split Squats 20 sec rest B. Max Rep Strict Pull Ups (3 minimum/8max) 20 sec rest During the split squat both feet remain stationary; this exercise requires less coordination and strength because you do not push yourself back into a standing position — you remain in the split stance throughout the exercise. Stand with one foot in front of the other and drop into a lunge until the front thigh is about parallel to the floor. Straighten your front knee to return to the starting position. 
3 rounds WOD 30 sec On/30 secs Off Thrusters (95/65) Anchored Situps 6 Rounds 
Thruster Pointers
- Feet in your front squat stance with the toes out 5-15 degrees.
- Hands in your push press grip with the elbows in a partial rack.
- Mobilize triceps and lats so you can maintain your grip on the thruster. Having a tight rack will pull you forward as you enter your front squat and may also keep the bar from resting in your front rack position.
- Open the hips as you descend and ascend in and out of your front squat. This will help with stabilizing the torso and keep you front tipping forward unnecessarily.
- As you finish the thruster and extend your arms overhead, mark your position on top and use this to eccentrically load into the next squat to generate some kinetic potential.
- Take your rest also in this top position. Resting in the front rack or even dropping the bar down to the floor is a more inefficient maneuver.
