Part A: Thrusters and DU's 

  • EMOTM for 5 Min 
  • 3 Thrusters at 80% 
  • 15 DU's 
    • Then 
  • With out break going right into it @70%
  • ME Thrusters for 2 Min 
    • If you are having a shoulder issue, use cleans. 

Part B: Strict Pull Ups 

  • Hold 5 Sec at the top 
  • 3 x ME 

Part C: Burpees and Shuttle Run 

  • 20 Sec to complete 7 Burpees (Rest the remainder) 
  • 40 Sec to run up and down the gym 2 times (160', Rest remainder of time) 
    • 7 Rounds  

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