Warm-Up / Skills
500m Row
20 KBS “not heavy”
Lunge Complex
10 Wall Squat
20 Banded Pull Apart
Pass Through
5 min Mobility
Strength
Exercise: Thruster/lbs
Reps: 21, 15, 9
Comment: Choose a weight AHAP that you
can complete each rnd
unbroken. Score is reps x weight
for each rnd as a total. Wt can
change each rnd.
2 min rest between Rnds.
Metcon
5 min AMRAP
5 C2B
15 ABMAT
20 DU
Result Type: AMRAP
Comment: Rest 5 minutes @ the
10 min mark start 2
Metcon
5 min AMRAP
10 Burpee
10 T2B “V-up sub to save hands”
10 Box Jump 24/20
Result Type: AMRAP
