3 rounds for time of:
15 thrusters
15 pull-ups
400-meter run
♀ 65-lb barbell
♂ 95-lb barbell
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Stimulus and Strategy:
Today's workout pairs a lower- and upper-body push in the thruster with pull-ups and running. This combo minimizes redundancy and should let you move quickly — push a bit faster than you think you should today. Some of you may even finish under 9 minutes.
To get there, use a light load on the thruster — one that lets at least the first set go unbroken and keeps rest minimal. Move smoothly and steadily on the pull-ups; a couple of short breaks are fine, but once rest starts exceeding 10 seconds, expect to reduce your volume per set. Push the pace on each run, too — if you need to recover, ease into each run and gradually ramp up the pace rather than starting hot.
Intermediate option / 3 rounds for time of:
15 thrusters
10 pull-ups
400-meter run
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option / 3 rounds for time of:
10 thrusters
10 jumping pull-ups
300-meter run
♀ 35-lb barbell
♂ 45-lb barbell