On the min for 5 min

5 x Thruster

• start 60 – 70 % of 1 rm thruster or moderate heavy weight

rest 1 min

On the min for 5 min

3 x Thruster

rest 1 min

• start 70-80 % of 1 rm thruster or moderate heavy weights

On the min for 5 min

1 x Thruster

• go heavy, no fails !

Barbells from ground. Rookies can use rack

Core

3 rounds for quality:

• 10 strict leg raises
• 12 Plate sit up
• 20-30 sec Ring support hold (top of the ring dip or push up)
• rest 90 sec. – 2 min

Scale ring support hold to 40 sec plank hold