Warm-up
Naked Bar Warm-up x 3
5 Muscle Cleans
5 Push Press
5 Front Squats
5 Back Rack Thrusters
then…
3 sets
5 Beat Swings
5 Ring Rows
:30 Wrist Stretch/Pigeon Stretch/Bottom Squat Hold
Metcon
Metcon (3 Rounds for time)
For time:
10 Pull-ups (Rx+ 5 Ring MU)
10 Thrusters (135/95)(Rx+ 185/125)
*4 min Cap
Rest until 7:00 then…
For time:
20 Pull-ups (Rx+ 10 Ring MU)
20 Thrusters (95/65)(Rx+ 135/95)
*7 min Cap
Rest until 17:00 then…
For time:
30 Pull-ups (Rx+ 15 Ring MU)
30 Thrusters (75/55)(Rx+95/65)
Accessories
3 sets
1:00 Dball Bear Hug Hold
20 Standing Weighted Side Bends Each Side
Rest as needed
