Strict Pull Up
4×7 Push Ups + 5 Strict Pull Ups
Rest 2 mins between efforts
18 Min AMRAP
25 DBL KB Box Step Overs @24/16kg
55 Wall Balls
55/45 Cal Row
Thruster 1RM test
Take 15min to establish a 1RM thruster.
*Bar has to be taken from the ground.
You can squat clean and go straight into your thruster, or you can power clean and then do your thruster.
No re dipping under the bar.