WARMUP
AMRAP X 12 MIN
1:00 Row
30 Mountain Climbers
20 Shoulder Taps
10/10 Groiner w/Twists
10 Cossack Squats
5 Inch Worms + Push-Ups
10 BB Elbow Punches
5 BB OH Press + :10 OH Hold
8 Reps of Thruster Prep*
*R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster
STRENGTH
Thruster for load:
ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Thruster
WORKOUT
“MYMC 23.3”
3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar
*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 12 MINUTES
8 Thrusters (Athlete Choice)
8 Up-Downs Over Bar
*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.
(Score it Total Meters)
OPTIONAL AFTER PARTY
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Childs Pose
5/5 Half Kneeling Weighted Hip Shift*
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.
(No Measure)
