21-18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters
♀ 35-lb DBs ♂ 50-lb DBs
Intermediate Option:
21-18-15-12-9 reps for time of:
Pull-ups
Dumbbell thrusters
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
21-15-9 reps for time of:
Jumping pull-ups
Dumbbell thrusters
♀ 10-lb DBs ♂ 20-lb DBs