This is a sprint type workout. You're supposed to push through and supposed to end up on the floor with NOTHING left to give.
There will be a 10 min time cap. So scale the weight to keep the intensity, rather than take more more time to do the workout as Rx'ed. If you don't have kipping pull-ups, do jumping, assist with a band, but keep the motion going, rather than pause for long periods until you regain feeling in your arms. INTENSITY is key here!
If you remember what you did last time, you have 2 choices, either do this workout with the same weight you did last time, and improve your time, or increase weight (maybe you're ready for RX, and get a new RX time).
WOD:
21-15-9
Thrusters (95/65)
Pull-ups
Best done by having someone else count reps and keep time. Form counts - Squat below 90, full extension above your head for thrusters, Chin above bar for pull-ups.
The WOD is quick, so you can do it in heats. Take your time getting ready, best to do a good warm-up, feel the weight out, take a minute and then blast through it!
Skill/cool down -
Once you catch your breath, try to get a new PR for Broad jump. Record your distance by the markings on the bubble floor. Land on 2 feet stable, not falling forward.
It is supposed to hurt this bad: