Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)
Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1K
The idea here is to match the numbers of the second half with the number of the first half.
Go through this slowly! Take as much time as you need.
Work for your best effort in each exercise.
*Dumbell Thruster is from a full squat to a push press overhead