For time:
21 L pull-ups
42 thrusters
18 L pull-ups
36 thrusters
15 L pull-ups
30 thrusters
12 L pull-ups
24 thrusters
9 L pull-ups
18 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

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Stimulus and Strategy:
This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.

Intermediate option:
For time:
12 strict pull-ups
30 thrusters
9 strict pull-ups
24 thrusters
6 strict pull-ups
18 thrusters
3 strict pull-ups
12 thrusters
1 strict pull-up
6 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
15 ring rows
15 thrusters
12 ring rows
12 thrusters
9 ring rows
9 thrusters
6 ring rows
6 thrusters
3 ring rows
3 thrusters

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The L Pull-Up
The Thruster
The Strict Pull-Up
The Ring Row

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