Warm Up
Hip and Front Rack Mobility
2 Rounds
- 10 Goblet Squats @ 31X1
- 10 T Push Ups
Strength/Skill
4 Sets
- A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Ring Push Ups x AMRAP-2 @ 1010 – Rest 60 seconds
- A3: Plank on Elbows 30-45 seconds – Rest 60 seconds
MetCon
Every minute on the minute (EMOM) for 16 minutes perform:
- Even – 8 Thrusters (105/75)
- Odd – 8 Burpees
If you fail to get the reps in the designated time, then count a penalty.
Row 500m for each penalty incurred.
Record the weight used and number of successful rounds.
