Conditioning:
9 Thrusters (135/93)
30-ft Single arm dumbbell overhead lunges (70/50)
9 Burpee broad jumps (5/4′)
30-ft Single arm dumbbell overhead lunges (70/50)
2 Rounds for time*
(7:00 cap, Monster Games has 5:00 cap)
*WOD courtesy of 2026 Monster Games
†Levels:
- Intermediate/70+ Advanced: same reps, (115/78) thrusters, (50/35) dumbbell
- Beginner/70+ Scaled: 7 thrusters (95/63) thrusters, (40/30) dumbbell held in goblet position for lunges, 7 burpees with broad step
Core:
Every minute on the minute, for 3 Sets (9-minutes):
Minute 1: 10-15 GHD Sit-ups
Minute 2: 0:30 Hollow hold
Minute 3: 10-15 V-ups
For quality
Post results and experiences in the comments
7:06 cap int
I can definitely suck that up and get under the 7:00 cap int next time. Just need to cycle burpees a little faster.
In the 2nd rnd got to 3 burpees.
Used 30# DmBL for lunges.
Had to do goblet position for lunges in 2nd rnd.
Thruster 52#