Workout of the Day
A: Skill Warm Up (Pull Up)
EMOM 6 min
Even: 10 Pull Ups
ODD: 10 Burpees
Learning – Negatives
Practice – Less Reps
Performance – Kipping
B: Prep
2 sets
10 Back Squats
10 Overhead Squats
10 Thrusters
Dynamic Stretches
C1: Strength
Back Squat
5 sets x 5 reps @ 75%
C2: Endurance (mid)
4 sets 2 min on 1 min off
Run, Row, Bike
D: Met Con
On a 12 minute clock
0:00 – 5:00 AMRAP
1 Overhead Squat
1 Bar Facing Burpee
2 Overhead Squats
2 Bar Facing Burpees
3 Overhead Squats
3 Bar Facing Burpees
… Continue as high as possible
5:00 – 7:00 rest
7:00 – 12:00 AMRAP
1 Thruster
1 Toes to Bar
2 Thrusters
2 Toes to Bar
3 Thruster
3 Toes to Bar
… Continue as high as possible
RX 95/65
SC 75/55
BG 65/45
