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 20 minutes

3 Thrusters (50% bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups

4 Rounds for Time

18 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
18 Burpee Box Jumps (24/20 in)

For Time

10 Power Snatches (135/95 lb)
30 Toes-to-Bars
10 Squat Cleans (135/95 lb)
30 Box Jumps (24/20 in)
10 Thrusters (135/95 lb)
30 Burpees

4 Rounds for Time

10 Double Kettlebell Thrusters (2x53/35 lb)
10 Double Kettlebell Box Step-Overs (2x53/35 lb, 24/20 in)

AMRAP in 25 minutes

3, 6, 9, 12, 15, 18, etc. Reps of:
Thrusters (95/65 lb)
Pull-Ups
Over-the-Bar Burpees

5 Rounds for Time

20 Thrusters (95/65 lb)
20 Burpees Over Bar
29 Sit-Ups

For Time

3 Rounds of:
21 Pull-Ups
15 Overhead Squats (95/65 lb)

Directly into, 3 Rounds of: 
21 Burpees
15 Thrusters (95/65 lb)

21-15-9 Reps for Time

Row (calories)
Thrusters (65/45 lb)
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls (65/45 lb)
Wall Balls (20/14 lb)
Burpees

AMRAP (with a Partner) in 32 minutes

42 Snatches (95/65 lb)
42 Burpees
42 Front Rack Lunges (95/65 lb)
42 Thrusters (95/65 lb)
42 Sit-Ups
42 Power Cleans (95/65 lb)
42 Push-Ups (together)
400 meter Concourse Run

5 Rounds for Time

5 Clean-and-Jerks (135/95 lb)
50 meter Sprint
5 Thrusters (135/95 lb)
50 meter Sprint