For Time:
21 Thrusters (95/65)
21 Burpee Pull-ups
15 Thrusters (135/95)
15 Burpee Pullups
9 Thrusters (185/125)
9 Burpee Pull-ups
Goal: Time Cap: 10 min

If you didn’t like “Fran” enough this is just for you! The thruster loading is ascending as the reps go down so there should be an element of consistency here. You should be choosing weights that you can still do multiple reps with even under fatigue. The loading listed is a guideline so be flexible since the time cap is no joke. You should be going up in weight with each set. The first round should be considered light the second round moderate and the third round should feel heavy. For the burpee pull up think of holding a smooth and steady pace so you can get right back to the barbell. If you are feeling good you should be pushing on the 9’s to finish.

Optional Accessory
600 meter Run
200 meter Double KB Farmers Carry (53’s/35’s)
Goal: Just get it done

Post Work
Lying Banded Leg Curls 1x:
100 reps
Couch Stretch 1x:
2-3 min per side