Warm Up
Endurance:
3000m Run
150 Wall Balls 20/14
75 Deadlifts @BW
This can be split however you see fit
Partner WOD: For Time
21-15-9 reps of:
Thrusters 42.5/30
Pull-Ups
15-12-9 reps of:
Thrusters 50/35
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters 60/40
Bar Muscle-Ups
Share the work! Don't be a hero!
Scale weight accordingly, increasing each time.
Scale Pull Ups...Jumping Pull Ups>Squat Rack Pull Ups>Ring Rows
Keep it strict!
Recovery