Establish a 1RM  (rep max) Thruster in 15 minutes


then..

“Fran”

21-15-9

Thrusters

 Pull-ups

For time:


Swim 750 meters

Bike 20K

Run 5K

7 minutes of FUN

AMRAP in 7 Minutes:
10 Dumbbell Push Press
5 Manmakers (http://www.youtube.com/watch?v=iMNnvhg1JcM)

2:00 min rest


7 rounds for time of:
10 Wallball shots
10 Pull-ups


Manmakers are new.. watch the video!! It is a DB push up, then DB row each arm, then hop to your feet, then a power clean, then a push press.