00-20‘ warm-up / www

20-35‘ strength / skill: thruster
5x3 with increasing weight
[A: 5x5 with 80% of your 1RM]

35-60’ WOD
AMRAP 20'
5 thrusters 30/45kg [A: 40/60kg]
5 pull up [CTB pull up]
10 thrusters 30/45kg [A: 40/60kg]
10 pull up [CTB pull up]
15
15
...

by Louie

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