(No Measure)
Breathing
2 Rounds
10 Good Mornings
30s Plank
Deadlift (5×3)
Perform one set every 2 min
S1@70%
S2@75%
S3@80%
S4-S5@85%
Metcon (Time)
2k Row
50 Thrusters 45/35
Warm-up
Step ups x10
Waiter Squat x5/5
Exploding Step-up x10
Front Squat x10
Clean & TTB Prep:
Pull-unders
Knee tucks x5
Hang Clean
Leg Lifts x5
Hang Clean w/Bar
Toes to Bar x5
Hang Clean (2-2-2-2)
*Build
**Perform 5 strict hanging leg raises/toes to bar between each set.
Metcon (Time)
Row 400m
Hang Squat Clean x15 95/65
Toes to bar x15
4RFT
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 KBS
10 T2B