Warm-up:
1 mile Run or 2k Row
Strength
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent
Metcon:
RX
AMRAP 10 Minutes
10 Thrusters 95/65lbs
25′ Handstand Walk
SCALED
AMRAP 10 Minutes
10 Thrusters 75/55lbs
5 Wall Walks
LITE
AMRAP 10 Minutes
10 DB Thrusters 75/55lbs
10 HR Push-ups
Sidework:
5 Rounds:
Ski 500/400m
100 Double Unders
Rest 2:00
Wednesday is below. Tuesday above.
