8min bike/run/row/dynamic movement
30 PVC pass throughs
30 PVC 360's

3 rounds of cindy (no bands, substitute ring row for pulls if scaling)

take about 3 mins for box shoulder stretch and to use lacrosse balls to roll out forearms

with barbell take 10 mins to get moving and go over points of performance for the Thruster

Metcon (Weight)

AMRAP 20 (building)

10 thrusters
50 double unders/ 100 singles

every set of thrusters will go up in weight until you come to one you have to stop at. if time remains continue the wod with the heaviest weight possible.
record heaviest set of 10
45/35
75/45
95/55
115/65
135/75
155/85
165/95
185/105
205/115
225/125