Friday
Warm-up
Warm-up
2 ROUNDS FOR QUALITY
30 Crossbody Mountain Climbers
5 Lunge-Lunge-Squats
6 Alt. Groiners w/ Thoracic Rotation
7 Burpees
30 Crossbody Mountain Climbers
5 Lunge-Lunge-Squats
6 Alt. Groiners w/ Thoracic Rotation
7 Burpees
Into…
1 ROUND FOR QUALITY
10 Barbell Back Squats
6 Barbell Front Squats
6 Barbell Strict Press
6 Barbell Thrusters
Strength
Back Squat (5×3)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Thrusters (75/55)|(65/45)
5 Ring Muscle-Ups
15 Thrusters (75/55)|(65/45)
5 Ring Muscle-Ups
(Score is Time)
KG BB: (35/25)|(30/20)
RMU OPTION 1: Jumping Ring Muscle Ups
RMU OPTION 2: Burpee Pull-Ups
5×3 @ (31X1)*
*Keep weight moderate.
(Score is Weight)