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