On a Running Clock…
12 Minutes To Establish a 2 Rep Max
Back Squat
Then at 15 Minutes
Level 1
12 Minutes AMRAP
21-15-9 Reps
Thruster 75/55#
Pull-up
Level 2
12 Minutes AMRAP
21-15-9 Reps
Thruster 95/65#
Pull-up
Level 2+
“Frantasy Land”
For Time
21-15-9 reps of:
Thruster 95/65#
Pull-Up
15-12-9 reps of:
Thruster 115/85#
Chest-to-Bar Pull-Up
12-9-6 reps of:
Thruster 135/95#
Bar Muscle-Up
Optional Work
3 Sets
Half Kneeling Pallof Press x 10
(Take Roughly 60 Seconds Per Set)
3 Sets
Suitcase Carry x 100′
Resting 30-45 Seconds Between Sets/Sides