21-18-15-12-9-6-3 reps for time of:
35-lb. dumbbell burpee / hang squat clean / thrusters
Pull-ups
The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Check out this video on the Glute Ham Developer (the GHD) that features Josh Everett. If you want to use the GHD in workouts, we want you using the GHD on a consistent basis before and after class.

The Glute-Ham Developer.