CFWUx2 10*45/95+5thr*2
15thr
8 ring MUs
117lb thr

Great video, Lot's of detail. Can you show more Pull up bar exercises, I recently bought a the best Doorway Pull up bar on Amazon, Cost alot. So if you could show some more exercises, Great!

It's cool to learn about the specific mechanics of this movement and how it engages multiple muscle groups throughout the body. It's impressive that the thruster is known as one of the most challenging exercises due to the intense acceleration required against gravity with added weight. great thank you !

two days rest 

2 min
20 strikt burpees
max strikt pull ups = 10
2 min rest
20 strikt pull ups
20 strict burpees
9:00 total

accessory

Intermediate option 
1st round:  10 thrusters, 2 bar MU
2nd round:  6 bar MU

Done less than 20m after LCQW2 and I scaled it to 10 reps each and 55lb. dumbells because left elbow was tweaked from trying a strict slow bar muscleup on a rest day. 

10thrusterUB+10 BMU in the first 2m 
(4-3-2-1 reps)
-then 10BMU+11 thrusters (both unbroken) during the last 2m

Really felt like ass at the end of each 2 minutes but felt like I could’ve pushed heavier or more reps on thruster because I felt very fresh after 2 minutes rest. 

180#43%176cm

M/26/5'8"/170lb
CrossFit AFK

10 - Sc (Intermediate opetion, 10 thrusters at 135lb then 6 bar muscle-ups. Then 10 bar muscle-ups and 4 thrusters.)

10+15, 10+16 s

45#, green hand pull ups 

F/25/5’5/145
CrossFit AFK

M/36/6’/172#

intermediate scaling
10 thrusters + 10 BMU
10 BMU + 7 thrusters

Deo gratias 

Intermediate:  
Rd. 1:  10 Thr. + 7 BMUs
Rd. 2:  10 BMUs + 5 Thr.

At 135
5 BMU 1st part
15 BMU 2nd part

M/35/192

Intermediate scheme with 105 lbs
Sub’d bar MU with 3 bar pull-ups + 3 dips. 
I got 6 MUs (18 pu and dips) on minutes 0-2. 
Only made it 8 MU 24 pu and dips) for minutes 4-6. 

SC 10 thr @135# & 10PU/6 dip...rest...
10PU/10dip & 3 thr.

0-2
10 thrusters 
Max pull ups to the chest - 8
Then 2 minutes rest
2-4
10 pull ups to the chest
max thrusters- 3
I use 45 kg barbell 

20x75 thrusters 
10 burpees

20 burpees
8x65 thrusters 

Chris' Stamina Scale'ish
For time
40 Thrusters 85#
40 Pull-ups
40 Ring Dips
8:08

Kind blah today. Exhausted + no MUs (or progressions) with my gear + little time = another sort of check the box day. Thanks as usual for the scaling suggestions Chris.

Modified to:
3 Rounds of:
10 Thrusters 75#
5 Bar Muscle Ups
9:08

Modified, using 2x 12,5 kg DB, 2-minute work, 1-minute rest
..
20 DB thrusters 
max-rep inverted rows in the time remaining (14)
rest 
-
20 inverted rows
max-rep DB thrusters in the time remaining (13)
rest
-
20 DB thrusters 
max-rep bench dips in the time remaining (9)
rest
-
20 bench dips 
max-rep DB thrusters in the time remaining (10)
--
5 km easy run in the early morning 
Peace. 

Scaled to 40 Kg Thruster. 10 BMU on the second round.

Score: 6 BMU / 13 Thrusters

https://youtu.be/if0fNUbUl0Q

#20 vest #75 bar 20 thrusters/30 PU round 1, then 20 PU/25 thrusters 

Wife #20 bar 20 thrusters/ 10 jumping ring PU, then 20 jumping ring PU/ 5 thrusters 

Total deviate...5, 5, 10, 25. Thruster 15lbs, ass pull ups, push ups, cf sit ups. 

Did intermediate reps (10) and scaled to 50lb DB thrusters and assisted MU

10+9 MU
10+7 thrusters

From 0-2 minutes:
20 thrusters @ 65lbs 
Max-rep pull-ups in the time remaining
Rest 2 minutes
From 4-6 minutes:
20 pull-ups
Max-rep thrusters in the time remaining

Pull-ups : 5
Thrusters : 7

Round 1 - 20 Thrusters, 0 BMUs
Round 2 - 4 BMUs, 0 Thrusters
Scaled to 50# DBs on the thrusters.  Still got a way to go string together multiple BMUs, but just happy to get 4 singles!
M/39/215/6'-3"

Scaled way down to this:

15 thrusters @ 75lbs
Alternate 5 pull-ups / 5 ring dips

Totals
Pull-ups 16+15 = 31
Dips 15 + 12 = 27

Wow, this was brutal even at low weight. It doesn't help that I got home from Florida at 1:45am, and I'm fasting today. But whatever, this was brutal.

Intermediate (bad choise) 4 BM 0 T (just 8 BM)

From 0-2 minutes:
10 thrusters
Max-rep assisted pull-ups in the time remaining 18 reps
Rest 2 minutes
From 4-6 minutes:
10 assisted pull-ups
Max-rep thrusters in the time remaining 14 reps
95  lbs

Followed Chris' scale of 50lb DB Thrusters and Burpees.

7 Burpees
4 Thrusters

Hurt my back on BMU's from 220624 so not trying to toss those onto a fatigued workout like this. Still every bit of exhausting. Completed after 220627.

Scaled to 50Kg barbell 
Bar MU: 9
Thrusters: 3

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A test designed to weed out everyone but the absolute best. Gymnastics and weightlifting. Range of motion, scaling an obstacle, high output followed by short rest, and core to extremity are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
						x
HEAVY

POWER SCALE
Sub burpees for muscle-ups, scale thruster weight to something that can be unbroken

STRENGTH SCALE
Put 20 minutes of the clock and practice heavy thrusters and strict pull-up/muscle-up progressions

STAMINA SCALE
For time:
40 thrusters
40 bar muscle-ups

MY STUFF
20 dumbbell thrusters and 20 burpees, rest 2 minutes, then reverse the order. 2:02 both times. Had every intention of checking the box, but not sure if that's possible with these two movements. It got me pretty good.

GENERAL FEAR LEVEL: 7? I can't imagine being able to do this workout as rx'd