Workout of the Day
AMRAP in 8 minutes:
4 thrusters
8 lateral burpees

This Thursday’s variant on the thruster/burpee couplet has you working at a heavier weight than the original baseline. If you did last week’s skill on Thursday you should hopefully have an idea of how heavy to go; scale it so that 4 unbroken reps with good form is barely possible for most of the 8 minutes.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:40 off

Accessory Conditioning
6 rounds:
30 seconds of sit ups
30 seconds of rest
30 seconds of burpees to a target (just outside standing reach)
30 seconds of rest
30 seconds of calories
30 seconds of rest

Work at a conversational pace; you got your primary conditioning work in the first half today.