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Ran 1 mile of speed intervals to warm up
13 full rounds
9 rounds
10 rounds
Jumping pull ups
6 rounds – 5 pushup & 10# thrusters
4 rounds – 5 triceps dips & 10# thrusters
Ran 4 miles
12 rounds plus pull-ups
Jumping pull-ups
30# thrusters
11 rounds plus 1 pull up
Reverse pull ups
30# thrusters to parallel
8 rounds
Band-Assisted Pullups
45 lb Thrusters.
11. 20#. 1st 7 reps bpu. Last 4 reps gpu.
10
20# thrusters- butt to floor
Standing pull-ups
9 rounds plus pull-ups of 10th round
Mix between chair-assist and jumping pull-ups
20# thrusters
10 rds rx'd 25 lbs
10 rounds, 20# thrusters, jumping pus (small jumps, working toward standing!)
12 rounds