Complete as many reps as possible in 7 minutes of:

3 thrusters   100/65

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

21 thrusters

21 chest-to-bar-pull-ups

ETC…….

Primer

9 Cal Bike

9 Burpees

9 Thrusters

9 Chest 2 Bar Pull Ups

Movement Prep

10 Ring Rows

10 Wide Grip Bent Over Rows

10 Strict Press

10 Strict High Pulls

10 Overhead Squats

10 Pull Ups

Warm Up

400m

Spiderman Lunge x3 air squats

Side Lunge

Inch worm/ostrich walk

Sampson Lunge – toe grap