Workout of the day

Today’s twist is an alternating rep descend for two powerful movements. Keep the thrusters controlled and pull-ups tight. This one is spicy, so pace yourself.

The workout of the day consists of:

For time:

• 22-18-14-10-6-2 Dumbbell Thrusters
• 22-18-14-10-6-2 Pull-Ups

Scaling

• Beginners: Use 20 lb (9 kg) dumbbells, assisted band pull-ups
• Intermediates: Use 35 lb (16 kg) dumbbells, kipping pull-ups
• RX: Use 50 lb (22.5 kg) dumbbells, strict pull-ups

No equipment

• For Dumbbell Thrusters: Use filled backpack or water jugs
• For Pull-Ups: Do bodyweight rows under a sturdy table or use a doorframe pull-up bar

Warmup

• 3 minutes of easy jogging or jump rope
• 2 sets of 10 arm circles forward/backward
• 2 sets of 10 leg swings forward/backward
• 10 PVC pipe pass-throughs
• 2 sets of 5 inchworms

Cooldown

• Slow 400m jog or walk
• 2 minutes per side pigeon stretch
• 2 minutes forward fold
• 1 minute per side shoulder stretch across the body