Warm Up 92 (No Measure)
1 minute plank
30 seconds wall sit
1 minute jump rope singles
30 Double-unders
1 minute jump rope singles
30 seconds wall sit
1 minute plank
+
2 RNFT:
6 Twisting Squat/Skier Squat
6 Trunk Rotation
Deadlift (6×6 maintained)
clean grip, no switch.
Weighted Step-ups (5×8/leg)
Double KB Front Rack Russian Step Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins:
30 burpees
20 hang power cleans 115/75
10 thrusters 115/75
Scale 1:
20 burpees
20 hang power cleans 75/55
10 thrusters 75/55
Scale 2:
15 burpees
20 hang power cleans 55/35
10 thrusters 55/35