
Warm up
2 minute supinated hang
Then
3 rds
10 sa hp each side
10 false grip ring row
Then
Thruster circle time
Then
5×5
Thrusters
Reps 1/3/5
Full 2” pause at bottom and top of the rep.
Workout
Amrap 15
7 thrusters
14 pull ups
400 m run