wednesday, october 3 - thrusters, muscle-ups

10min AMRAP
While one partner does thrusters, the other completes as many Muscle-ups as possible. Partners switch when the bar is dropped. Count total reps. 

Rx -
Thrusters, 165/125#
Muscle-Ups

Competition -
Thrusters, 135/95#
Ring Pull-ups
Ring Dips

Performance -
Thruster, 95-115/55-75#
Pull-ups
Dips
Must have 1 of each to get a rep

Fitness -
Thrusters, find appropriate weight
Pull-ups, Dips



Basics Class

4 rounds:

Run 400m

20 10 ft Wall Balls, 20/14#

20 Box Jump, 20"