WORKOUT (~20:00)

20:00 AMRAP (5 rounds – 6th round did 5 thrusters)
10 Thrusters (105lbs/70lbs) (55#)
Great way to PR the thrusters – use a 45# bar 🙂
Previously I had been using a 35# bar and then putting a max of 5# plates (10# to total 45#)
So use a 45# bar and put on 5# plates and you now have a PR – 55#
I used to do thrusters with a naked barbell or adding no more than 5# plates. I was pretty sure I wouldn’t be able to do all the reps.
Today I just decided if I used 5# plates before I could do it now because I am stronger now.
I really thought I would probably only do 8 each round – I decided however many I could really do the first round then I would just try really hard to get that many each round. Well, round 1 I did 10 and it didn’t feel too bad – so I worked hard and got all 10 each time!

10 Toes to bar (knee raises hang from bar)
200m Run (1:00 bike)

Notes The load on the thrusters is intended to be light and allow for nearly all rounds to be completed unbroken.
The toes-to-bar will likely be the most challenging part of the workout due to muscular fatigue of the trunk and hip flexors. Consider reducing the reps or modifying the movement if a set of toes to bar will take longer than ~1:00 to complete.
Top scores will likely be between 8-10 rounds while a great goal to shoot for is 6+ rounds.

Movement Options
Thrusters
*Use a load that allows for unbroken sets for at least the first 10:00.
*Use a front squat to push press.

Toes to bar
*Perform a bottom half strict toes to bar, knee raise (band resistance), or lying leg raise + hip lift.

Run
*250m row
*500m Air bike

Minimal Equipment Options
Dumbbells Available 20:00 AMRAP 10 Dumbbell thrusters 15 V-ups 200m Run Bodyweight Only 20:00 AMRAP 1 Wall walk 10 Jumping air squats 15 V-ups 200m Run