160609 ~ DUB's & Thrusters

Strength:

Shoulder Press:

Every 90s x 6 min

3 @ 80%/85%

3 x 3 @ 90%

Then…

Pendlay Row

EMOM x 5 min

3 @ 80%/85%

3 x 3 @ 90% of 3RM

Conditioning:

Thrust-Push-Climb!

For time:

50 Double-unders

25 Thrusters (95/65 )

50 Double-unders

25 HSPU

50 Double-unders

25 Thrusters (95/65)

50 Double-unders

5 Rope Climbs

Cash Out:

2 x 10 Tempo GHD Situps

(3-2-3)

Then…

50 Heavy Russians

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