Using a single 60lb dumbbell for both thrusters and pull-ups complete:
15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Use the 24kg kettlebell if needed instead of a 60lb dumbbell.
Concentrate on full-range of motion. Use less weight if your range of motion is compromised.
Women's rx'd weight is 40lbs.
If unable to do weighted pull-ups, double the reps each round and do kipping pull-ups.
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