Training

Warm:

10min airdyne easy

3x5 strict pull up

3x10 push up

3x15 air squat

3x 3x pull-up + 2x C2B + 1x bar muscle up

2x thruster EMOM up to heavy start @ bar add 10lbs each minute

bar, 55, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205lbs

Then

Alt. E2MOM/ 3 rounds of each

-15x thrusters @ 95lbs +1x rope climb 20ft

-15x toes to bar +1x rope climb 20ft

Cool:

10-1 DB curl @ 20lbs 

20min walk

DSC00029.jpg