Wednesday, 20 August 2025

Conditioning:

8 Sets (for time, each set):

8 Thrusters (95/65)

8 Burpee Over Bar

- Rest 1:1 between sets

Accessory:

Accumulate 3 mins of each:

- Dead Hang Hold on pull-up bar

- Handstand Hold against wall

You can rotate between the two movements as often as needed. Track times separately and accumulate 3 mins in each position. Score is total clock time at finish. There is a 12 min cap.

* Scaling options:

Double Dumbbell/Kettlebell Farmer Carry Hold

Plank Hold or Knee Plank Hold

-- You can also scale down to accumulating 2 mins instead of 3