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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3 Rounds for Time

1 km Row
14 Clusters (135/95 lb)
20 Pull-Ups

For Time

Cash-In: 
49 Pull-Ups

Then, 3 Rounds of:
4 Clusters (135/115 lb)
9 Single-Arm Kettlebell Clean and Presses (53/44 lb)
20 ft Back Rack Walking Lunges (135/95 lb)
18 Deadlifts (135/95 lb)

Cash-Out: 
49 Pull-Ups

4 Rounds (with a Partner) for Time

8 Man Makers (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:
500 Double-Unders / Row

For Time

21 Front Squats (135/95 lb)
21 Pull-Ups
15 Push Presses (135/95 lb)
15 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups

4 Rounds for Time

15 Dumbbell Thrusters (2x40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2x40/20 lb)

21-15-9 Reps For Time

Thrusters (95/65 lb)
Pull-Ups

For Time

1200 meter Run
9 Pull-Ups
9 Thrusters (95/65 lb)

800 meter Run
15 Pull-Ups
15 Thrusters (95/65 lb)

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

For Time

1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row

4 Rounds for Time

25 Shoulder-to-Overheads (135/95 lb)
400 meter Run
15 Thrusters (135/95 lb)
400 meter Run

10 Rounds for Time

10 Thrusters (95/65 lb)
10 Bar Over Burpees
10 calorie Assault Air Bike