Skill 10-15 min


Practice kipping pull up


Thruster efficiency, how to stand, maintain back, elbows direction, eye focus

Build up to a 3rep thruster with this repscheme  

10 reps with barbell

5 reps adding 20/15kg

4 reps adding 10/5kg

3 reps adding 10/5kg

Scale as needed, form before weight



For time

1000m row

50 Thrusters 20/15kg

30 Pull ups

Level 1: Chest to bar pull ups

Level 2: RX

Level 3: 750m row, 50 front squat 20/15kg, 30 jumping pull ups

Level 4: 500m row, 50 air squat, 30 bar rows (low bar in rig)