10x 1-minute thrusters + burpees

Strength Training:  3x5's

MetCon:  Every minute, on the minute, for 10 minutes perform...
    - 7 thrusters
    - 3 burpees

Use a load such that you can maintain all 10 rounds and finish each work set with at least 15-20 seconds of recovery time.

Wednesday:
DH:  10kg dbs > 6kg dbs
KZ:  44# > 30#
BH:  33# > 12# dbs

Thursday:  Most athletes cut the thrusters down to 5's in order to get adequate rest each round.
BU: bwt
BHam: 44#
KE: 33#
KD: 30#
DF: 44#
BB:  did her own thing on the treadmill