GROUP WARMUP
3 sets –
5 empty barbell thrusters (add weight each set if possible)
5 beat swings
5 pushups (add handstand pushups if possible)
5 pull-ups

TEST
For time:
2 rounds of,
18 Thrusters RX 95/65; Masters 75/45
15 Pull-ups
10 Handstand Pushups

Directly into…

2 rounds of
9 Thrusters RX+ 135/95; RX 115/75; Masters 95/65
6 Chest to Bar Pull-ups (RX+ Ring Muscle up)
4 Handstand Pushups (RX+ Strict)

ALTERNATE TEST
For time
2 rounds of,
15 dumbbell thrusters
12 ring rows
10 pushups
Directly into…
2 rounds of,
9 dumbbell thrusters
6 ring rows
4 pike pushups
*20 minute time cap

MOBILITY
2 sets –
1:00 saddle stretch
1:00 each side twisted cross
1:00 box stretch