Activation
8 minutes for quality:
200 Meter Machine
5 Down Dog to Push Ups
2 lengths Bear Crawl (High Butt)
2 lengths Single Dumbbell Suitcase Carry Each Arm
Strength
Every 2:00 x 5 sets:
1 Tempo Pausing Front Squat (:05 negative, :03 hold)
1 Pausing Front Squat (:03 hold)
2 Front Squats
*Build to 75% of 1 Rep Max Front Squat*
Metcon
“Whatever’s Left
AMRAP 5:
Buy In: 500m/400m Row
Time Remaining:
12 Thrusters (95lbs/65lbs)
12 Toes to Bar
—REST 5 MINUTES—
AMRAP 5:
Buy In: 500m/400m Row
Time Remaining:
9 Thrusters (115lbs/85lbs)
9 Chest to Bar Pull-Ups
—REST 5 MINUTES—
AMRAP 5:
Buy In: 500m/400m Row
Time Remaining:
6 Thrusters (135lbs/95lbs)
6 Bar Muscle-Ups
Modifications
Toes to Bar
-Hanging Leg Raises
-Hanging Knee Raises
-Situps
Chest to Bar Pullups
-Pullups
-Jumping Chest to Bar Pullups
-Ring Rows
Bar Muscle Ups
-Jumping Bar Muscle Ups
-Burpee Pullups
-4 Burpees + 4 Ring Rows
