21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bars
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters

MCx: 95/115/135
MAx: jumping pull ups – pull ups -15 chest to bars, 14-12-10 attempts, 65/85/105
MVx: ring rows – jumping pull ups – pull ups (band), 60-45-30 singles, 45-65-85

GOALS + GUIDANCE: Break the thrusters and pull ups from the beginning to save you pull, push and to not gas out too early. The set of 21 reps try for 15/6 or 8/7/6 reps. For the sets of 18 try for 12/6 or 7/6/5 reps. And for the sets of 15, try for 6/5/4 or 10/5 (bar muscle ups do sets of 3 or fast singles). The double unders should feel like a rest IF you have the skill, if they’re a work in progress relax and chip away! There is a 15 minute cap (3 more minutes than last time).