For time:

1 Thruster, 115/80 lbs

2 Shuttle Runs, 25 ft

2 Thrusters, 115/80 lbs

4 Shuttle Runs, 25 ft

3 Thrusters, 115/80 lbs

6 Shuttle Runs, 25 ft

4 Thrusters, 115/80 lbs

8 Shuttle Runs, 25 ft

5 Thrusters, 115/80 lbs

10 Shuttle Runs, 25 ft

6 Thrusters, 115/80 lbs

12 Shuttle Runs, 25 ft

7 Thrusters, 115/80 lbs

14 Shuttle Runs, 25 ft

8 Thrusters, 115/80 lbs

16 Shuttle Runs, 25 ft

9 Thrusters, 115/80 lbs

18 Shuttle Runs, 25 ft

10 Thrusters, 115/80 lbs

20 Shuttle Runs, 25 ft

Stimulus is moderate intensity across workout. Barbell weight and shuttle distance should allow athletes to move through these sets quickly and consistently. Increasing distance requirements means athletes must adjust their effort as the workout progresses to prevent burnout. .

Stay calm on the run and control your breathing. Each 25ft length on the shuttle run counts as 1 rep (50ft = 2 reps).

5 Strict Pull-ups

Every 1 min for 10 mins.

3-5 Strict Pull-ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)