Warm-Up:
2 Rounds:
Run 200m
10 Overhead Squats (Empty Barbell)
10 Pushups
WOD:
I. Back Squat
3 x 5
II. 6 Sets:
30 second AMRAP Thrusters (85/55)
30 second AMRAP Burpee Box Jumps (24/20)
30 second AMRAP Row for Calories
*Rest 90 seconds
*Scaling options will be provided for all athletes by their coaches in class
Competitors:
6 Sets @ 100%:
30 second AMRAP Thrusters (85/55)
30 second AMRAP Burpee Box Jumps (24/20)
30 second AMRAP miles on AirDyne
Active rest 8 minutes between sets – rest 12 minutes between sets 3 and 4
(DO NOT shorten rests, shorten set totals if needed)