Warm-up
Hang and twist/shrug
Air squat- relaxed, rig assisted
Kipping swing (static)
Air squat
Kipping Swing Dynamic
Front squat
Beat swing
Push press
Leg lift/knee tuck
Thruster
Pull-up
Toes to bar
Metcon (Time)
20/14cal bike
20 Thrusters 95/65
20 Toes to bar
20 Thrusters
20 Pull-ups
20 Thrusters
*We are seeking a strong stimulus here.
**The thrusters should be a weight where the second set is unbroken and your MIGHT have to break up the third round,
***Make sure the gymnastics are wishing a manageable skill range.