1) Warm up as you plan to do for 13.5

2) 3 rounds not for time:

4 – 6 CTB pull ups (practice efficiency)

10 sec nose and toes to wall hold (This will put you into a perfect athletic position that you should be in at the bottom of the pull up. It will also help in your overhead position on the thruster).

3) On the minute for 5 minutes, complete 3 x thrusters (100/65lb). Squat clean the first one of each set. Make these perfect – stable feet, balanced, quick.