Warm-up
• 300 m Row
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
Conditioning
5 min AMRAP:
• 25 Double Unders
• 5 Thrusters 135/95#
• 25 Double Unders
• 5 Bar Muscle-ups
Directly into, 5 min AMRAP:
• 25 Double Unders
• 10 Thrusters 115/80#
• 25 Double Unders
• 10 Chest-to-bar Pull-up
Directly into, 5 min AMRAP:
• 25 Double Unders
• 15 Thrusters 95/65#
• 25 Double Unders
• 15 Pull-ups
Score is total reps from all three AMRAPs.