Complete as many reps as possible in 7 minutes (if you complete 21, go to 24, then 27, etc
Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels
Chest to bar Pull-up: This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55 ), touching the chest is not required, but the chin must break the horizontal plane of the bar
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed.