Strength –

Thrusters 6 x 10

Same weight across sets

Workout –

6 Rounds for time – 15min Cap

5 ring muscle ups or 5 Strict Pull Ups


25 Sit Ups

Strength notes –

The aim of this strength piece is to work on the cycling of reps at speed. The 10 reps should be as fast as possible without stopping. Athletes should build across the 6 sets to a weight that is challenging but can be performed unbroken in a touch and go style.