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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For Time (with a Partner)

2,000 meter Row
50 Thrusters (95/65 lb)
50 Bar Over Burpees
1,000 meter Row
30 Thrusters (95/65 lb)
30 Bar Over Burpees
500 meter Row
20 Thrusters (95/65 lb)
20 Bar Over Burpees

AMRAP in 10 minutes 17 seconds

9 Thrusters (95/65 lb)
22 Burpees
13 Kettlebell Swings (53/35 lb)
500 meter Row

7 Rounds for Time

7 Burpee Pull-Ups
7 Thrusters (115/85 lb)
21 Kettlebell Swings (70/54 lb)
33 Double-Unders

For Time

37 Burpees

Then, 2 Rounds of:
10 Shoulder-to-Overheads (135/95 lb)
24 Medicine Ball Sit-Ups (20/14 lb)
80 Double-Unders

Then, 37 Burpees

Then, 2 Rounds of:
3 Wall Walks
15 Bar Muscle-Ups
19 Thrusters (135/95 lb)

Finally, 37 Burpees

2 Rounds for Time

5 Squat Cleans (155/115 lb)
25 Double-Unders
5 Shoulder-to-Overheads (155/115 lb)
25 Double-Unders
5 Thrusters (155/115 lb)
25 Double-Unders

AMRAP in 9 minutes

4 Clean-and-Jerks (275/195 lb)
7 Rope Climbs
10 Thrusters (185/125 lb)
13 Bar Muscle-Ups

AMRAP in 20 minutes

10 Dual Kettlebell Deadlifts (2x53/44 lb)
40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb)
10 Dual Kettlebell Thrusters (2x53/44 lb)
40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb)

For Time

10-8-6-4-2 reps of:
Split Snatches (135/95 lb)
30 Double-Unders

Immediately after, 2-4-6-8-10 reps of:
Thrusters (135/95 lb)
30 Double-Unders

Time Cap: 13 minutes

8 Rounds For Time

8 Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55 lb)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (75/55 lb)
8 Handstand Push-Ups
8 Toes-to-Bar

Then 800 meter Run

3 Rounds for Time

7 Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches (165/110 lb)