WARM-UP

3 ROUNDS (:20 ON/ :10 OFF):

Alr Squats

Alt. Shoulder Taps

Hollow Rocks

Into…

1 ROUND

10 DB Front Squats

10 DB Push Press

8 Scap Pull-Up (:02 Pause @ Top/Bottom)

10 Ring Rows

Into…

1 ROUND

10 DB Thrusters

8 Kip Swings

8 Harder Ring Rows or 4-5 Strict PU

STRENGTH (ALL) — 1×5 @ RPE7/1×3

RPE 8 / 1×1+ @ RPE 9 Back Squats

Back Squat for load:

1. 5 reps

2. 3 reps
3. 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

21-15-9*

DB Thrusters (50/35)

Chest to Bars

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

21-15-9*

DB Thrusters (35/20)

Pull-Ups or Ring Rows

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-