Thrusters #95/65

1 the first minute

2 the second minute...

until you can't complete them in the minute

Warmup/skill - double unders

5 rounds
15 American Swings (53/35)
12 Toes2Bar
9 Hang Cleans (135/95)
6 Push Press (135/95)
Stoplight Run

Cool down - couch stretch 2 minutes each side

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

scaled to 95lbs by brand x

For time
30x Push-ups
Run 300m
30x Squats
Run 200m
30x Burpees
Run 100m
30x Sit-ups
Run 50m
30x Jumping jacks
PR- 10:48

MMA Push Up – Big 10 Workout
For rounds:

Push up knee to elbow L
Push up knee to elbow R

Push up knee to side L
Push up knee to side R

Push back push up L & R

Push up Lateral L & R

Knee to elbow Twist L & R

For rounds:

Push up knee to elbow L
Push up knee to elbow R

Push up knee to side L
Push up knee to side R

Push back push up L & R

Push up Lateral L & R

Knee to elbow Twist L & R

Drop 10
For time:
50 squats, 40 lunges, 30 situps, 20 pushups, 10 burpees
40 squats, 30 lunges, 20 situps, 10 pushups
30 squats, 20 lunges, 10 situps
20 squats, 10 lunges
10 squats

3 rounds
Rest for exact amount of time as previous run interval
Run 200m
Rest
Run 400m
Rest
Run 600m
Rest
= (2.2 miles)

10 Minutes to:

Power Clean 3×3

Note: Keep same weight across all sets…you decide how heavy to go.

-then-

“Death By Pull Up”

On the minute do 1 pull up. On the second minute do 2 pull ups. Each minute add a pull up until you cannot complete the set in the time allotted.

5 Rounds for time
10 Toes To Bar
10 Hang Snatch @50kg ( did it @ 60kg)

15-12-9-6-3
Back Squat (135#/95#)