Thruster 1-1-1-1-1-1-1 reps
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Pvc/Broomstick Thrusters 9-9-9-9-9-9-9 reps.
Post thoughts or questions to comments.
Rest as needed between sets, but make sure you are squatting below parallel on every rep and locking out completely overhead.