15 Minutes to find heavy single on the thruster. Record your number
Pull up work. Those without pull ups, work on progression. Those with pull ups, work on kipping flow and chest to bars.
Max Chest 2 Bar Pull Ups in 2 minutes. For those with out chest 2 bars, choose a benchmark movement. Kipping pull ups, banded pull ups at a specific resistance, ring rows at a specific height etc.
7 minute ascending ladder of Thrusters and Chest 2 Bar Pull Ups +3 (100/65)
IE 3 Thrusters, 3 C2B, 6 Thrusters, 6 C2B 9,9 12,12 15,15… until the 7 minutes are up.