2 Rounds:
:20 Sec Any Machine
3 Pause Front Squats with empty BB
5 Bradford Press
3 Scap Pull ups
3 Empty BB Thrusters
3 Kipping Swings
Then..
Take 3- 5 Minutes
Build up to 3-5 thrusters at your 2nd weight , then drop the weight and hit one round at a sprint…
5 Cal Bike
5 Thrusters
5 C2B/Jumping PUps
5 Thrusters
1 BMU/Jumping pull-ups
*One time through! Spike your HR at your first weight. By the time you get to the 2nd B you will be warm.
Then…
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
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