Thruster 3 x 5 – By feel, build to a heavy set of 3 for the day.


10 Alternating EMOM
20 Wall Balls 20/14# to 10/9′
15 Chest To Bar Pull Ups

15 Wall Balls 14/10# to 9′
15 Jumping Pull Ups


Lift. Go long. And prosper…

” Heavy and short, or very long and easy. That’s where we evolved to operate as a species for survivals sake. Not in the middle, slogging our guts out. It seems however, with the need for survival removed, that most sports, and fitness activities are still determined to throw us right into that sugar burning, catabolic,……”