4 rounds of:
12 Strict Pull-ups
15 Thrusters, 95 lbs
Run, 500 m
Rest 4 mins between each round
Tag: Thruster
230606
For time:
15-12-9-6-3 reps of:
Thruster, 95/65 lbs
Burpee
— Rest 5 mins —
15-12-9-6-3 reps of:
Chest-to-bar Pull-up
Burpee
230512
Death By Thruster
With a continuously running clock perform:
1 Thruster, 95/65 lbs in the first 1 min
2 Thrusters, 95/65 lbs in the second 1 min
3 Thrusters, 95/65 lbs in the third 1 min
…
Continuing this for as long as you are able.
230502
“Jackie”
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
230421
“Air Force”
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
Every 1 min (starting at 0:00) complete:
4 Burpees
Athletes must do 4 burpees at the beginning of every 1 min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the 1 min clock beeps during a repetition, the athlete will complete their rep and then start their 4 burpees.