16 Jul 2026

A. 5 Minutes of Thruster Instruction and Practice + 7 Minutes to Build to 75% 1RM

B. Every 2 minutes for 14 minutes (7 Sets): Thruster (from rack)
Sets1-2: 3 reps @75% 1RM+
Sets3-4: 2 reps
Sets5-7: 1 rep

Build to heavy.

C. EMOM 12 Alternating Minutes:
Min1: 10 Barbell Good Mornings
Min2: 20 MB Russian Twists
Min3: 5-10 Strict Pullups (Scales: 1-3 Pullup Negatives or 10 Inverted Rows)

Score = 1RM Thruster