Thruster: 1RM & Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Thrusters (75#/55#)
4 Bar Muscle-ups
* Scale BMU to less reps or 4 Strict Pull-ups/ 6 Supine RR

Photo by @robcwilson

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