WARM UP
2 ROUNDS
15 Toe Touch Jumping Jacks
12 Hollow Rocks
12 Alt. Supermans
10 Air Squats
10 Scap Pull-Ups
Into…
2 ROUNDS
8 Burpees
10 Elbow Punches
10 Strict Presses (8 Push Press in RD2)
8 Front Squats (8 Thrusters in RD2)
10 Kip Swings
SKILL
EVERY 1:30 x 4 SETS
2 Toes to Bar
+
2 Chest to Bars
+
1 Bar Muscle-Up
-Rest w/ Time Remaining-
(No Measure)
OPEN 21.3
For total time:
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 min
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
20 Front Squats
30 Toes to Bar or Knees to Chest
20 Thrusters
30 Chest to Bar Pull-Ups or Pull-Ups
20 Front Squats
30 Bar Muscle-Ups or Chest to Bars
20 Thrusters
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Tricep Smash on Lacrosse Ball or Barbell*
10 Banded Monster Walks (Right)
10 Banded Monster Walks (Left)
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-
*Place barbell on rack at chest level
(No Measure)