Compete/Train
For Time:
15-12-9:
Thrusters 65/95 M55/85
Pull Ups
[Rest 2 Minutes]
12-9-6:
Thrusters 85/115 M65/95
Chest to Bar Pull Ups
[Rest 2 Minutes]
9-6-3:
Thrusters 95/135 M75/105
Burpee Pull Ups
*Score = Time it takes to complete the workout
Sweat
For Time:
15-12-9:
Thrusters 45/65 M35/55
Alternating Double Dumbbell Plank Row
[Rest 2 Minutes]
12-9-6:
Thrusters 55/75 M45/65
Double Dumbbell Devil’s Press
[Rest 2 Minutes]
9-6-3:
Thrusters 65/95 M55/85
Burpee to 1Ft Jump
*Score = Time it takes to complete the workout
AFTER PARTY
Back Squat:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM
AT HOME:
15-12-9:
Double Dumbbell Thrusters
Alternating Double Dumbbell Plank Row
[Rest 2 Minutes]
12-9-6:
Double Dumbbell Thrusters
Double Dumbbell Devil’s Press
[Rest 2 Minutes]
9-6-3:
Double Dumbbell Thrusters
Burpee to Target
