3×8 @ 60-70%
*Focus on tempo and adjust weight as needed. The pull up of the barbell should be faster than the lowering of the barbell.
7 Thrusters (75/55)
7 Pull Ups
*If unable to complete all movements in a minute, decrease the number of reps to 6 and start again the next minute. If unable to get 6 reps of each, reduce to 5, etc.