1 . e2,5mom x 4
10 back squats 55-65%
2 . 8 min amrap
3 thrustres – 6 pull ups – 30 du
6 thrusters – 6 pull ups – 30 du
9 thrusters – 6 pull ups – 30 du
12 thrusters – 6 pull ups – 30 du
15 thrusters – 6 pull ups – 30 du
etc ………
3 . 3 sets for quality
10 banded overhea trixeps extensions
10 pike push ups
rest as needed
