In WOD we Thrust

Strength

E3M9M

5 DB Thrusters

1 Pull-up Complex

Beg: 5 Strict Pull-ups (spotted preferred) + 5 Beat Swings

Int: 1 Strict Pull-up + 1 Kipping Pull-up + 1 Kipping C2B (attempt)

Adv: 1 Pull-over + 1 Strict C2B + 3 Kipping/Butterfly C2B

 

MetCon

3 Rounds for Time:

FITNESS

3 Rounds for Time:

15 DB Thrusters 35s/20s

30 Single Unders or Crossovers

15 Ring Rows or Jumping Pull-ups

30 Single Unders or Crossovers

 

PERF / COMP

3 Rounds for Time:

15 DB Thrusters 50s/35s

30 Double Unders

15 C2B Pull-ups

30 Double Unders