Capacity

Warm-up
3 rounds
1 min bike
20 band pullaparts or banded bent over rows
5 rounds IYT

Prep
Establish load on Thruster/ wallball

This is yet another variation of the thruster/ ski combo workouts this month.

100 Thrusters is the goal, however, you will perform a 'penalty' round every timei you drop the weights to rest.

And the penalty rounds will escalate.

For example, if you perform 25 thrusters and then put down the weights, you perform 5 ring rows, 10 pushups and 10 cals on ski erg. You pick up the weight and get another 20 reps before resting. You will now complete TWO rounds of 5/10/10 and so on.

Select a load that allows you to complete this workout in no more than 5 sets.

DBs or barbell are preferable, however, if you choose wallballs, choose a load that doesn't allow you to exceed 25-30 reps on first round