20 TUESDAY Thruster/Skill-Density Aerobic Muscle Endurance A. Thruster; Build up to 3RM from rack; F: 5x Front Squat + 5x Push Press [all fsq, then all ppr] P/S: build to tough set of 3 rep thruster B. Alt EMOM 15; start at worst station; rotate through 1. Row/Airdyne; 10/8 Cals high effort F: 8/6 reps P; as rx S: 12/10 Cals 2. Thruster x10-12 reps F: 2DB Thruster or light barbell P; 95/65# S: 115/75# 3. CtB Pull Ups x10-12 reps F: 8-10x Ring row or kipping pull up practice P: 10-12 reps for quality S: CtB Pull Ups x12-15 reps Score is lowest at each station in any 1 round C. Finish with; optional 3x15 Hammer Curl