Take 15 minutes to find a heavy 3RM Thruster, then:

For time:
Run 800m
30 Thrusters
Run 800m

Use the remaining time in the session to work on your kipping Pull-up or Muscle-up.

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Happy Birthday for tomorrow Lisa.N. Check this vid of Lisa ripping out a weighted pull-up this week. 3 months ago she was on a green band!