General Warm-up A
Then..,
Gymnastic Skill
EMOM x 8:00
HSPU 5-8r + 30DU Rx+ Defeicit
Then
Every 4min. x 4 Rounds:
500m/400m Row
5 Back Squats (% of 1RM)
Round 1.) 5 x 50%
Round 2.) 5 x 55%
Round 3.) 5 x 60%
Round 4.) 5 x 65%
*Hit the row at like 80-85% and get the squats done as fast you can with PERFECT form. Time is not a factor on this, but you do want enough time left to be able to repeat the same time on the row
**If you’re a badass OR your #s are low enough, you can clean it off the ground.
Then…,
15min. AMRAP:
10 Burpees
5 Thrusters 95/65
10 Pull-Ups
5 Thrusters
*Every 2 Rounds add 20/10lbs. to the bar.
Round 1: 95/65
Round 2: 95/65
Round 3: 115/75
Round 4: 115/75
Round 5: 135/95
Round 6: 135/95
… And so on….
Scaled: Leave it at 95/65 the whole time