Warmup: 2 minutes of each at a comfortable pace: 1) rowing, 2) jumping rope, 3)burpees. Spend ~5min doing foam roller work on your quads and glutes. Finish with 15 thruster reps with the PVC and 15 reps using the bar.
Strength: Heavy Thrusters (7 sets of 2), attempting to get a 2-rep max.
WOD- 30-20-10 reps of: 1) Thruster (75/55), 2) Double unders, 3)GHD Back extensions (sub good mornings at 45#/25# for the GHD extensions)
Post your max thruster load and WOD times to comments. Cool down with the same movements from the warmup at an easy pace.