Strength/Stamina

Thruster Ladder For Time:

18 Thrusters @ 115/85
15 Thrusters @ 135/95
12 Thrusters @ 155/105
9 Thrusters @ 185/125

7 Minute Cap

Work

“Buy And Hold”

8 Minute AMRAP:
Buy-in: 800m Run / 2400m Echo Bike
Time Remaining:
30 Double-Unders
15 Thrusters @ 75/55

Rest 4 Minutes

8 Minute AMRAP:
Buy-in: 800m Run / 2400m Echo Bike
Time Remaining:
30 Double-Unders
15 Overhead Squats @ 75/55

Home/Outdoor

8 Minute AMRAP:
Buy-in: 800m Run / 2400m Echo Bike
Time Remaining:
30 Line Hops / Jumping Jacks / Mountain Climbers
15 Goblet Squats

Rest 4 Minutes

8 Minute AMRAP:
Buy-in: 800m Run / 2400m Echo Bike
Time Remaining:
30 Double-Unders
15 Thrusters (or 8/side with a single dumbbell)