Fri Feb. 21 "Hill Top"

Move

1) Thrusters: 6 x 4 Building

2) 30 Min. Time Cap
10 Rounds:
10 Cal Row
5 Thrusters
3 Pull Ups
5 Thrusters

Train

1) Thrusters:
4 @ 65%
3 @ 70%
2 @ 75%
3 @ 70%
4 @ 65%

2) Hill Top

For Time (30 Min. Timecap)
100/80 Cal Row
50 Thrusters (45/35)
30 Bar Muscle Ups
50 Thrusters
100/80 Cal Row

Stimulus

1) Use these sets of thrusters to warm up for the workout.

2) This is a challenging pyramid style workout. Cap the row at 7:00 for each distance. The thruster weight should be very light and allow for at least sets of 10-15 reps. Choose a pull up/MU variation that you will finish in roughly 5:00. Chip away at a steady pace and practice a challenging pull up movement.

Extra Credit

3 x 12 Single Arm Preacher Curls (each side)