MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 100 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 100 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 100 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 100 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 100 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 100 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 100 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 65 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 65 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 65 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 65 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 65 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 65 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 65 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 90 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 90 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 90 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 90 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 90 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 90 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 90 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 55 pound Thruster, 3 reps
• 3 Chin over bar Pull-ups
• 55 pound Thruster, 6 reps
• 6 Chin over bar Pull-ups
• 55 pound Thruster, 9 reps
• 9 Chin over bar Pull-ups
• 55 pound Thruster, 12 reps
• 12 Chin over bar Pull-ups
• 55 pound Thruster, 15 reps
• 15 Chin over bar Pull-ups
• 55 pound Thruster, 18 reps
• 18 Chin over bar Pull-ups
• 55 pound Thruster, 21 reps
• 21 Chin over bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.