Warm Up
2 Rounds
- 5 Inchworms
- 10 Ring Rows
- 15 Goblet Squats
Front Rack Mobilty
Strength/Skill
4 Sets of:
- A1: Front Squat x 4-6 reps @ 30X1 – Rest 45 Seconds
- A2: Chin Ups x Max Reps @ 2111 Or 2-3 Negatives @ 80A1 – Rest 45 Seconds
- A3: Side Bridge 30-45 Seconds Per – Rest 60 Seconds
MetCon
In teams of 2, with only 1 partner working at a time, alternate full rounds to complete as many reps as possible in 12 minutes of:
- 7 Thrusters (95/65)
- 7 Burpees
