Warm Up

6 min AMRAP

- 3 strict dual rope pull-ups

- 6 thrusters @ 45/35 (2 second pause at bottom and top)

- 1 min machine

Strength

Part A

- 3 sets of max rep strict dual rope pull-ups (use pull-ups bars if bands are necessary)

Part B - Superset

- 4 x 8 supinated bent over barbell rows

- 4 x 10-15 banded tricep extensions

Conditioning

Work: 3 min

Rest: 3 min

3 rounds

- 10 strict press @ 75/55

- 1 rope climb (RX+ legless)

- 15 thrusters @ 75/55

- Max cal machine (row, bike, ski)

*final score will be the total number of calories completed. If all the thrusters aren’t completed each not completed thruster will count as a negative rep.