Warm up

10 1-minute rounds of:

3 thrusters
40 m shuttle sprint ( 5m-5m x4)
Max-reps chest-to-bar pull-ups, scaled jumping c2b.
Rest 2 minutes between rounds.

Men 60kg. barbell
Women 45 kg . barbell

– – –
Scaling this WOD:

All rounds should be at a sprint pace! Scale as needed to achieve at least 3-5 pull-ups per round.


Reduce the load so you can complete all 3 thrusters unbroken.  If you can’t get at least 3 chest-to-bar pull-ups, switch to regular pull-ups.