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 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

AMRAP in 20 minutes

200 meter Row
14 Sit-Ups
7 Thrusters (95/65 lb)

AMRAP in 12 minutes
5 Toes-to-Bars
5 Thrusters (95/65 lb)
10 Toes-to-Bars
10 Thrusters (95/65 lb)
Continue with this pattern, adding 5 reps to each movement every round.

5 Rounds for Time
99 Single-Unders
7 Burpees
21 Thrusters (65/45 lb)
Cash-Out: 1 mile Run