Warm Up 175 (No Measure)
3 rounds:
Bike/Run/Row
30 sec easy, 20 sec moderate, 10 sec hard
15 banded air squats
15 banded Y pulls
15 handed lat pull downs
15 situps
Metcon (No Measure)
4 RNFT:
6 Chin Ups (strict)
12 Ring Push Ups
-Rest as needed.
Control every moevement and make it perfect.
Metcon (Time)
18-15-12-9
Thrusters 115/80 lbs
100 double unders between rounds (not after the 9)
*14 min time cap*
Scale 1:
Thrusters @ 95/65
60 DU
Scale 2:
Thrusters @ 65/45
150 SU
Metcon (No Measure)
Accessory:
5 x 1 minute weighted plank