Warm Up 20 (No Measure)
300m Row
10 Sit Ups
10 Push Ups
10 Air Squats
10 Ring Rows
10 Good Mornings
+
2 RNFT:
6 Worlds Greatest Stretch (/side)
6 Knee Hug/leg drop (/side)
Metcon (4 Rounds for reps)
4 Rounds for time of
18-15-12-9:
AMRAP 3
Overhead Squats (95-115-135-155/65-80-95-105)
Sumo Deadlift High Pull
Max Barbell Burpee
Rest 3:00
Scale 1:
M: 75-95-115-135
W: 55-65-80-95
Scale 2:
M: 55-65-80-95
W: 35-45-55-65
Score is Max Burpees in each round. Each Rounds the reps descend in number but the weight goes up.
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.