A. Thruster:

3-3-3-3-3

*** Take the bar from the rack. Go heavy. ***

 

B. Two rounds for time:

30 Thrusters 135/95 lbs

30 L-pull-ups

*** Thrusters should be heavy. Scale for L-pull-up = regular strict pull-up + every time you rest do it in plank position. ***

 

C. 3 Rounds for quality:

60 sec HS hold

60 sec Hang from the pull-up bar