WOD

For time:
15 thrusters 135/95lb
30 GHD sit-ups
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups

If you haven’t been regularly practicing the GHD sit up you will need to modify or scale the exercise. A weighted sit up will be one option.

Post WOD on a 10 minute clock you will do a 1 rep max Clean, squat or power.