Thursday

Warm-up
Warm-up
3 SET (6:00 HARD CAP)
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges

Skill
Metcon
3 SETS FOR QUALITY
3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY
5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

Workout
Metcon
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)