Skill
Superset
4×10 single arm kneeling Db strict press (per arm)
4×10 single arm Db bent over row (per arm)
1 min rest between sets
Conditioning :
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)