The way of the Paladin

Thruster 3-3-3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Compare to 151224.

Related:
• The Thruster

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

----- 

Scaled

13:38.24 

Dumbbell 20kg x 2

Extra #1

AMRAP 15 min :

5 Pull-up

5 Dumbbell clean (20 kg x 2)

Result :

6R + 2 Dumbbell clean 

Extra #2

5 Pull-ups

Rest Day

"Hospital eliminates sales of sugar-sweetened drinks," Local DVM News.

Post thoughts to comments.

Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Post rounds completed to comments.

Related:
• CrossFit WOD 180402 Tips With Adrian Bozman
• The Kipping Pull-Up
• The Sumo Deadlift High Pull

Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scroll for scaling options.

Post reps completed to comments.

Related:
• CrossFit WOD 180401 Tips With Adrian Bozman
• The Shoulder Press
• The Front Squat
• The Deadlift

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute

5 rounds for time of:
Swim 200 meters
Rest 2 minutes

Scroll for scaling options.

Post time to comments.
Compare to 160430.

Related:
• CrossFit WOD 180331 Tips With Adrian Bozman
• Torpedo School

Scaling
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option
5 rounds for time of:
Swim 150 meters
Rest 2 minutes

Beginner Option
5 rounds for time of:
Swim 100 meters
Rest 2 minutes