10 Rounds

5 Thrusters

10 Pull Ups

150 Meter Run

MCx: 115/75

MAx: 75/55, 5 pull ups (band)

MVx: 55/35, ring rows, 100m

GOALS + GUIDANCE: Choose a thruster weight you can go unbroken on for most, if not all, of the workout. Aim to keep pull ups unbroken early, then break into 2 sets if needed. Push the run at a steady pace that lets you return to the barbell quickly without long transitions. Target 20 minutes.