In WOD we Thrust

Strength

10min EMOM

odds: 5 Thrusters (from the floor)
evens:
Fitness: 3 beat swings, 2 7s, 1 pull-up or 3 strict pull-ups
Perf/Comp: 3 Pull-ups, 2 C2B, 1 BMU (+1 BMU each round)

MetCon

4min AMRAP's

FITNESS
4min AMRAP
6 Thrusters 95/65
3 Jumping Bar Muscle Ups

Rest 2min

4min AMRAP
9 Thrusters 75/55
6 Pull-ups or Jumping C2B

Rest 2min

4min AMRAP
12 Thrusters 45/35
12 Pull-ups or Ring Rows

PERF / COMP
4min AMRAP
6 Thrusters 135/95
3 Bar Muscle Ups

Rest 2min

4min AMRAP

9 Thrusters 115/75
6 C2B Pull-ups

Rest 2min

4min AMRAP
12 Thrusters 95/65
12 Pull-ups