Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
7 Roll Arch to Hollow
7/7 Bottoms Up KB Press
10 Banded Lat Pull Down/Y Pull
7/7 Goblet Cossack lunge
0-15 Min RT
Metcon (AMRAP – Reps)
0:00-3:00
2 Rnds
8 Thrusters @ 95/65
2 Rope Climb
3:00-6:00
2 Rnds
10 Thrusters
4 BMU
6:00-9:00
2 Rnds
12 Thrusters
8 C2B
9:00-12:00
14 Thrusters
16 Pull Ups
15-40 Min RT
You have to be able to perform the first two rounds of thrusters unbroken. If you can’t you must lower the weight.
Variation 1:
@ 75/55
10 Pull Ups across all rounds
Variation 2:
@ 45/35
10 Ring Row across all rounds
Metcon (Weight)
Bottom Up KB Carry (@ forehead level)
4×50’/arm
40-55 Min RT
https://www.youtube.com/watch?v=Kb2tcSaCtUU
We will perform this one arm at a time.