Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Best Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.
For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups
Select either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.