Thrusters. Again.

Strength

E3M9M

5 Thrusters

FIT: 3 beat swings, 2 beat swings w/ tap, 1-2 pull-up attempts

PERF: 3 C2B Pull-ups (or attempts), 3 Pull-ups + 1-2 C2B Pull-ups

COMP: 3 Pull-ups + 3 C2B + 1 BMU (add 1 BMU each round)

 

MetCon

AMRAP

FITNESS

3min AMRAP

12 Thrusters 45/35

12 Ring Rows

30 Single Unders or Crossovers

 

Rest 3min

 

4min AMRAP

9 Thrusters 75/55

9 Ring Rows

30 Single Unders or Crossovers

 

Rest 3min

 

5min AMRAP

5 Thrusters 95/65

5 Ring Rows

30 Single Unders or Crossovers

 

 

PERF / COMP

3min AMRAP

12 Thrusters 75/55

12 Pull-ups

30 Double Unders

 

Rest 3min

 

4min AMRAP

9 Thrusters 95/65

9 C2B Pull-ups

30 Double Unders

 

Rest 3min

 

5min AMRAP

5 Thrusters 135/95

3/2 Bar Muscle Ups

30 Double Unders