Monday

Warm-up
Warm-up
3 SETS (8:00 CAP)
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat

Strength
Thruster (3-Rep Heavy )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster

(Score is Weight)

Workout
Metcon
AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up