Pull-up (upscale to Chest to Bar or Bar Muscle Up)
Flow: Both people have to complete the thruster and the pull ups, then both will run. Partner “A” can start doing pull ups while partner “B” does the thrusters. You can only change once both have finished the first exercise. You can only run when both have completed both the pull ups and the thrusters and can only start the next round when both partners have returned from the run.
Rest 5 minutes
B: 15 Minute AMRAP
Partner “Donny” ( Hero WOD courtesy of CFHQ, modified by CFPB)
Flow: There are 6 rounds (21-15-9-9-15-21) For the first 3 rounds (21-15-9) Partner “A” will be doing deadlifts and “B” does burpees. For the last 3 rounds (9-15-21) Partner “B” will do the deadlifts and “A” will do the burpees. If you complete the full 6 rounds within the time limit you will restart the workout completing as many reps as possible within the timeframe.
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Each person must complete 13 reps of each exercise, however one person will start on the pull-ups the other on the thrusters. You cannot move on to the next exercise (i.e. from the pull-ups to the thruster) until your partner has completed their 13 reps.
Between each round 1 person will run the Loop the other will hold the barbell used for thrusters overhead, arms fully extended. If the barbell is dropped before partner re-enters the box both will have to perform thirteen crucifix burpees before continuing on to the next round