Workout 11.17.23

4 sets
3 thrusters from the rack, build to an 9/10

then 1 set of 12 at 50-55% of what you get to

superset with bar muscle up work

BMU work:
Level 1: straight arm pulldownx 10
level 2; :20 tuck lever+2 jumping bar muscle ups
Level 3:
4 sets of bmu for max reps
3 rounds for time
8 devil’s press 2×35/25
16/12 cal bike
32 forward, alternating lunges (total, no weight)
devil’s press near the red wall
bike 8 feet behind that
lunges 4 feet behind that


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.