For Load

1 rep max Strict Press
1 rep max Weighted Pull-Up

For Time

45 Thrusters (95/65 lb)
45 Pull-Ups

AMRAP (in a team of 4) in 20 minutes

12 Thrusters (70/50 lb)
10 Pull-Ups

15-12-9 Reps for Time

Thrusters (155/105 lb)
Weighted Strict Pull-Ups (45/25 lb)

20 Rounds for Time

6 Strict Pull-Ups
20 Push-Ups

EMOM in 5 minutes

5 Push Presses (185/135 lb)
5 Strict Pull-Ups

15-12-9 Reps For Time

Thrusters (135/95 lb)
Weighted Pull-Ups (45/30 lb)

5 Rounds for Time

9 Thrusters (95/65 lb)
9 Pull-Ups

21-15-9 Reps For Time

Thrusters (95/65 lb)
Pull-Ups

3 Rounds for Time

21 Dumbbell Squat Snatches, Right Arm (40/25 lb)
21 L Pull-Ups
21 Dumbbell Squat Snatches, Left Arm (40/25 lb)
21 L Pull-Ups