WARMUP
3 SETS (8:00 CAP)
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Burpees
4 Lunge + Lunge + Air Squat
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
9 Up Downs
3 Thrusters (135/95)*
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)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up
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