Strength
4 sets of:
10-12 feet elevated ring rows
8-10 DB/KB seated press
10-12 weighted hip extensions on GHD or partner-spotted on bench
10-12 med ball V-ups
Metcon
Sport:
AMRAP 12:00
6 HSPU
8 thrusters 95/65
10 box jumps 24”/20”
Life:
AMRAP 12:00
6 HSPU or modified HSPU
8 thrusters 75/55
10 box jumps 24”/20”
Fundamentals:
AMRAP 12:00
2 wall walks
8 thrusters – choose load
10 box jumps
