WOD:
For time:
95/65-lb. thrusters, 30 reps
20 GHD sit-ups (20 toes-to-bar)
400-meter run
115/85-lb. thrusters, 20 reps
30 GHD sit-ups (30 toes-to-bar)
400-meter run
135/95-lb. thrusters, 10 reps
40 GHD sit-ups (40 toes-to-bar)
400-meter run
If you haven't been doing at least 20 GHD sit-ups during your warm-up, then do toes-to-bar instead of GHD's.
