Warm-up:

200m run, then 3rds of:

5 BB thrusters, 8 strict T2B @ 2110

http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

Strength:

1a) Strict Shoulder Press 6×70/75/80% 4×85% 3×90% 6×75%

1b) Single arm DB/KB row x 6 reps each arm AHAP

WOD:

15min AMRAP

200m run

20 KBS (53/35) (RTG 70/53)

15 Pull-up (RTG C2B)

10 Burpee box jump (24/20) (RTG 30/24)

*if choosing RTG, must do ALL movements as RTG prescribed