Published November 13, 2014


A. Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90%
- Jerk is any style. Prefer you work on the one you are least proficient at.

B. Death by Thrusters @95/65
Minute 1 do 1 Thruster
Minute 2 do 2 Thrusters
Minute 3 do 3 Thrusters
...continue until you fail to complete the required thrusters in the minute

C. For time:
Row 500 Meters
10 Muscle-Ups (20 C2B if you scale)
Run 400 Meters
20 Strict Handstand Push-Ups (25 if you kip)
100 Double-Unders
40 Ring Dips


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