- RX -
For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

- INTERMEDIATE -
For time:
21 thrusters (55/75 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb

- BEGINNER -
For time:
21 thrusters (35/45 lb)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand

AMRAP 3:
10 mountain climbers
10 air squats
5 push-ups to down dog

Post-workout:
Accumulate:
2:00 L-sit hold
- Scale to complete in sets of :15 or more.

2 sets:
:30 cossack squat stretch/leg
:30 double-forearm stretch

For time:
30 DB thrusters (35/50 lb)
15 DB power cleans (35/50 lb)
20 thrusters
12 DB power cleans
10 thrusters
9 DB power cleans
- Use one DB for the thrusters.
- Use two DBs for the power cleans.