Saturday
Warm-up
Warm-up
AMRAP x 4 MINUTES
10 Air Squats
8 Scap Pull-ups
6 Barbell Strict Press
4/4 Single Arm Ring Rows
10 Air Squats
8 Scap Pull-ups
6 Barbell Strict Press
4/4 Single Arm Ring Rows
INTO..
AMRAP x 4 MINUTES
8 Barbell Front Squats
4 Scap Retractions + 4 Kip Swings
8 Barbell Push Press
8 Ring Rows
Extended Warm-up
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Thrusters*
MIN 2 – 5 Kip Swings + 5 Ring Rows
MIN 1 – 5 Thrusters*
MIN 2 – 5 Kip Swings + 5 Ring Rows
*Start Light and Build to Something Moderate.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
30 Thrusters (45/35)|(35/25)
20 Ring Rows
400m Run
30 Thrusters (45/35)|(35/25)
20 Ring Rows
(Score is Time)
KG BB: (20/15)|(15/12)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
40 Thrusters (45/35)|(35/25)
30 Ring Rows
*P1 works, while P2 rests. Split work as needed. After completing a full round, both partners will go on a 400m Run together.
(Score is Rounds + Reps)
KG BB: (20/15)|(15/12)
