21-18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters
♀ 35-lb DBs ♂ 50-lb DBs
Post time to comments.
Scaling:
Modify the pull-up to a challenging pulling exercise so you are able to complete a set of 21 when fresh. Reduce the load on the thruster.
Intermediate Option / 21-18-15-12-9 reps for time of:
Pull-ups
Dumbbell thrusters
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option / 21-15-9 reps for time of:
Jumping pull-ups
Dumbbell thrusters
♀ 10-lb DBs ♂ 20-lb DBs