3 Rounds for time of:
15 Thrusters with 50 lb. dumbbells
30 GHD Situps
15 Thrusters with 30 lb. dumbbells
30 GHD or 50 regular situps
15 Thrusters with 10 lb. dumbbells
Thrusters are simply a front squat into an overhead press. Using the momentum of the explosive front squat to help get the weight locked out overhead maximizes efficiency. Your “pressers” will get smoked before your legs do, in other words. Here is an awkward video demostrating the movement.