140624 ~ Thrusters!!

Strength:

Bench Press

EMOM x 2 min (3 sets)

5 Bench Press @ 70%

then..

EMOM x 2 min (3 sets)

3 Shoulder Press @ 70%

Aerobic Threshold:

1/2 Ghost

3 Rounds of the following (12 min)

1 min Calorie Row

1 min Burpees

1 min Double Unders

1 min rest

**Score = Total Complete Reps**

Conditioning:

Complete for time:

100 Thrusters

**Every minute on the minute complete 3 Pullups**

Cash Out:

50 Heavy Russians

50 GHD Situps

50 GHD Back Extensions

 

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