Warm up
2 sets
1:00 Row OR Ski (moderate)
5 Step Up Burpee
10 Kip to Swing
5 Kipping Pull Up
10 Front Squat (45/35)
5 Strict Press in squat stance (45/35)
-Then-
Warm Up to Thruster weight and Chest to Bar Pull Up
Scoring: Checkbox
clean and jerk
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
Scoring: Load
Pause Front Squat + Front Squat
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
2 Pause Front Squat + 2 Front Squat @ 8/10 RPE
2 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
*Pause is for 3 seconds at the bottom.
Scoring: Load
Metcon (7 min cap)
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups
Scoring: Time
Bodybuilding 4 Rounds 12 Plate Front Raise @ RPE 8 -rest 1 minute- 10 Standing Alternating DB Curl + Single DB Double Head Curl @ RPE 8 -rest 1 minute- 10 Single Arm Standing Tricep DB French Press (each side) @ RPE 8 -Rest 2-3 minutes b/t rounds-
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