Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
2min. Handstand Hold
-then-
AMRAP 5 Minutes:
5 HR Push-ups
10 Box Jumps
15 Walking Lunges
MetCon
RX
AMRAP 7 Minutes - Climb the ladder:
1 Thruster, 115/75lbs
1 Muscle-up
2 Thruster
2 Muscle-ups
3 Thruster
3 Muscle-ups
and so on…
(RX+ 135/95lb thruster)
SCALED
AMRAP 7 Minutes - Climb the ladder:
1 Thruster, 95/65lbs
2 Ring Dips
2 Thruster
4 Ring Dips
3 Thruster
6 Ring Dips
and so on…
LITE
AMRAP 12 Minutes - Climb the ladder:
1 Goblet Squat
1 Seated Dip
2 Goblet Squats
2 Seated Dips
3 Goblet Squats
3 Seated Dips
and so on...
-then-
AMRAP 8 Minutes:
Max Reps of Hanging Knee Raises
Each time you break sprint 100m
(rest 5min. between AMRAPS)
Strength
3RM Touch & Go Shoulder to Overhead
Competitors
SIDE WORK
AMRAP 5 Minutes:
Max Reps of Toes to Bar
Each time you break sprint 100m
Score is total reps
