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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AMRAP in 19 minutes

20 Bar Facing Burpees
4 Bar Muscle-Ups
20 Hang Squat Cleans (40/30 kg)

Buy-Out: 86 Reverse Lunge Thrusters (40/30 kg)

For Time

Buy-In: 44 Push-Ups

Directly into, 4 Rounds of:
400 meter Run
4 Front Squats (115/85 lb)
4 Burpees
4 Thrusters (115/85 lb)
4 Burpees
4 Push Presses (115/85 lb)
4 Burpees
4 Power Cleans (115/85 lb)
4 Burpees

Buy-Out: 44 Push-Ups

5 Rounds for Time

500 meter Row
50 Double-Unders
5 Squat Clean Thrusters (155/105 lb)

For Time in 4 minutes

43 Barbell Complexes* (50/35 kg)

*Each Barbell Complex consists of:
1 Deadlift, 1 Clean, 1 Thruster, 1 Jerk, 1 Overhead Squat

Time Cap: 25 minutes

AMRAP in 12 minutes

From 0:00-4:00, 3-6-9-12...Reps of:
Thrusters (95/65 lb)
Pull-Ups

4 minutes Rest

From 8:01-12:00, 3-6-9-12...Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups

5 Rounds for Time

10 Thrusters (135/95 lb)
400 meter Run
25 Double-Unders

For Time

10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (95/65 lb)
Toes-to-Bars
10 foot Handstand Walk (after each round)

For Time

2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups

For Time

50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups

For Time

1000 meter Row
30 Pull-Ups
30 Thrusters (40/30 kg)
1000 meter Run