Thrusters!

Thrusters are a nasty movement that bring in many elements of movement and muscle. Thrusters also have that "holy shit" factor when an athlete does them for the first time and they realize the stress the movement puts the body through. It is easy to perform, rack 1 or 2 dumbells onto the shoulders, drop into a full squat and then squat explosively out of the hole and use the momentum to press the dumbell or barbell overhead. That makes 1 rep.

Training:
run 400 meters
1 arm dumbell thrusters 10 each arm
4 rounds for time


Training:
10-9-8-7-6-5-4-3-2-1 45 lb dumbell thrusters
1-2-3-4-5-6-7-8-9-10 pullups

for time