Thruster
15 minutes to work up to a heavy set of 5

Conditioning
“Hopped Up”
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees

Extra Work
Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

*Programming modified from Ben Bergeron’s CompTrain