Thruster

Thruster is a complex exercise consisting of a Front Squat and a Press. It is an exercise that is responsible for the development of 6 parameters of physical condition such as strength, speed, power, flexibility, coordination and balance.

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Perform as Many Repetitions as Possible For Points in 20 minutes

Overhead Squat (60/40 kg) (10 points)
Thruster (60/40 kg) (5 points)
Squat Clean (60/40 kg) (3 points)
Deadlift (60/40 kg) (1 point)

21-15-9 Reps for Time (in a team of 5)

Double-Unders
Thrusters (50/35 lb)
Ring Dips
Squat Cleans (45/25 lb)
Deadlifts (2x50/35 lb)

AMRAP (in a team of 5) in 20 minutes

21 Deadlifts (100/70 lb)
15 Overhead Squats (40/30 lb)
9 Thrusters (70/50 lb)

AMRAP in 5 minutes

10 Thrusters (95/65 lb)
30 Double-Unders

For Time

6 Bar Muscle-Ups
9 Thrusters (135/95 lb)
12 Snatches (135/95 lb)
18 Chest-to-Bar Pull-Ups
36 Handstand Push-Ups
18 Chest-to-Bar Pull-Ups
12 Snatches (135/95 lb)
9 Thrusters (135/95 lb)
6 Bar Muscle-Ups

Time Cap: 12 minutes

For Time

21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups

15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups

12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups

For Time

30 Pull-Ups
50 Thrusters (45/35 lb)
1,000 meter Row

20 Rounds for Time

3 Pull-Ups
3 Wall Ball Shots (20/14 lb, 10/9 ft)
3 Pull-Ups
3 Dumbbell Thrusters (2x50/35 lb)

For Time

5 Rounds of:
1,000 meter Row
2 minute Rest

Directly into:
50 Thrusters (135/95 lb)

21-15-9 Reps for Time

Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups