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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6 Rounds for Time
6 sets (Every 3 mins)
15/12 Cal. Assault Bike
15 Thrusters (95/65)

3 Rounds for Time
@0:00
3 rds
15/12 Cal. Assault Bike
15 Thrusters (95/65)
@10:00
3rds
15/12 Cal. Assault Bike
15 Shoulder to OVH (115/75)
@20:00
3rds
15/12 Cal. Assault Bike
15 Front Squats (135/95)
8 min Time Cap each set

AMRAP in 15 minutes
30 Thrusters (45/35 lb)
30 Toes-to-Bars

Strength
Hang Power Clean (Heavy 2 rep)
12 mins

Metcon 
For Time (with a Partner)
100 Cal. Assault Bike
75 Syncro Pull-Ups
50 Thrusters (135/95)

Strength
Squat Clean (Heavy 2 rep)
12 mins (touch and Go)

Jackie 
For Time
1000m Row
50 Thrusters, 45#
30 Pull-ups

Strength
Front Squat (6x6 @80%)
Bench Press (6x6 @80%)

Fran 
21-15-9 Reps for Time
Thrusters, 95# / 65# 
Pull-ups

AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders

AMRAP (with a Partner) in 31 minutes
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#

10 Rounds for time
Every 2 mins (10 rds)
35 Double Unders
9 Thrusters (95/65)

10 Rounds for Time
Every 3 mins
10 T2B
10 Bar Facing Burpees
10 Thrusters (95/65)