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

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