CrossFit Thruster Heavy Set of 5 followed by… “Hopped Up” AMRAP 7: 3 Thrusters (95/65) 3 Lateral Burpees 6 Thrusters (95/65) 6 Lateral Burpees 9 Thrusters (95/65) 9 Lateral Burpees Add 3 Repetitions per round. Sweat-X 60 DB Snatches 60 Burpee over DB 120cal. Anything *divide reps with a partner Open Prep 1. Ring Muscle-Ups 3 Rounds: 20% of Max Unbroken Muscle-Ups 30% of Max Unbroken Muscle-Ups 40% of Max Unbroken Muscle-Ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds. 2. WOD Ascending Ladder for 7 Minutes: 3 Thrusters (95/65), 3 Barbell-Facing Burpees 6 Thrusters (95/65), 6 Barbell-Facing Burpees 9 Thrusters (95/65), 9 Barbell-Facing Burpees 3. Squat Snatch Complex On the 1:30 x 7 Hang Squat Snatch + Squat Snatch Drop between repetitions. Building in weight.
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