1. Over head squat 5 sets of 5 reps *choose weight you can work up to 5 reps of
2. For time:
-9-6-3 reps of Thrusters (135/95)
-27-18-9 reps of Ring Rows
(do 9 thrusters, then 27 ring rows, 6 thrusters, 18 ring rows, 3 thrusters, 9 ring rows)
*elevate feet off of ground for rows
/\ Annie pictured above showing what a thruster should look like.
For further explanation:
Local 1592 Fitness Training 
Paul Mc
Over head squats X 5
115, 135, 145, 165, 185 X4 (5th reps wasn’t low enough – too much shaking)
thruster/ring row
6:39
Ford and Lawshe:
overhead squat-75, 95, 105, 130, 150
Thuster/row: Ford-8.15 Lawshe-9.0