| Warmup 2 sets 5 empty bar thrusters 20 double unders :20 side plank/side 3 kip swings+ 2 pullups/chest to bar Then 5:00 EMOM 1 Thrusters up to something above workout weight |
| Workout 4 Rounds for time 8 thrusters 115/75 40 Double unders 8 pullups, chest to bar if you can 40 Double unders |
| Finisher 3 sets/9:00 for quality of 5 weighted ring dips 5 weighted strict pullups |
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