10 Deadlift  200#/145#   ( Comp. 275#/185# )

10 Pistols

20 Unbroken Pull Ups

3 times.


AMRAP in 7 minutes.

10 Thrusters  95#/63#

20 Unbroken Double Unders

Post time and rounds.

Coaching Tips:  Scale load and movements to match your current fitness level.  Keep good form on all your deadlifts.  Let your hips and legs move the bar up and down.  Stay tight in the torso, both front and back sections of the torso.  Pistols can be alternating legs, split 50/50 or all on one leg.  Stay on the bar for all 20 pull ups. Your grip strength will be tested during this workout, but stay mentally tough and you'll get through it.  The second workout is designed to keep your focus on a highly skilled movement, like the double unders, while in a very fatigued state.  It's a short workout, so keep the pace as high as possible. Just make sure you have recovered enough from the thrusters to get all the double unders unbroken. We're giving bonus rounds for unbroken thrusters and unbroken double unders. That's why you'll see the two numbers in the comments.