3 sets as warm-up:
5 Australian CTB pull-ups or ring rows
10 push-ups
15 air squats
Every :90 for 15:00 (5 sets of each):
1st: 3 thrusters, bar starts on the ground each set (no racks)
2nd: 3 strict pull-ups, add weight or assistance as needed to make 3 challenging for all sets
+
AMRAP in 7:00:
1 squat clean, up to 135/95
1 CTB pull-up
2 squat cleans
2 CTB pull-ups
3 squat cleans
3 CTB pull-ups
and so on adding 1 rep each round
+
5:00-10:00 coach-led mobility
Post results to comments.
A1. 85-95-105-115-125
A2. Used a 10lb dumbbell for weighted. Got 15# on last set.
AMRAP- 8+1
Completed 8 rounds…
Completed the round of 8…
A. Thrusters at 85, 105, 115 And stayed there
B. 7 rounds