WOD

Run 1600M
30 Thrusters 45/35lbs
Run 800M
40 Thrusters 45/35lbs
Run 400M
50 Thrusters 45/35lbs

Workout notes: Most folks will have the strength to “Rx” the thrusters but don’t be afraid to scale the thrusters to a different kind of squat  if you are still working on the mechanics of that movement.  If you can’t keep an upright torso during the thruster, consider switching to a lighter dumbbell to use in a goblet style squat and forgo the push press.