3-2-1 Go!
For time:
5 rounds of:
10 thrusters, 95/65
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, 135/95
7 bar muscle-ups
Time cap: 15 minutes
3-2-1 Go!
For time:
5 rounds of:
10 thrusters, 95/65
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, 135/95
7 bar muscle-ups
Time cap: 15 minutes
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back