A. GENERAL (5-7:00)
Partner Warm up
200-400m Jog (1-2:00 Machine)
2-3 rounds
10 Partner Plank High fives
10 Burpee over partner (hop or step over)
10 Partner Step ups (You go I go)

B. MOBILITY / ACTIVATION
Hip to lat stretch against Rig
10/10

C1. SPECIFIC
TTB
2 x 5 Beat swings
2 x 3-5 Swinging Leg Raises
2 x 3-5 TTB (Or attempts)
---
Thrusters
Front Rack Rotations
5 Strict Shoulder Press
5 Strict Shoulder Press into Squat
5 Thrusters, cycling

-IF TEAM METCON-

DB Thrusters
5 Strict Shoulder Press
5 Strict Shoulder Press into Squat
5 Thrusters, cycling
---
Box Jump overs (practice different styles)
4 Box Jump overs, landing tall + Step downs
4 box jump overs, landing in squat + Step down + using trailing leg to rebound back up
4 Box jump overs, landing tall + turn on box and rebound up

27-21-18-15-12-9-6-3

Toes to Bar
Thrusters @ 95/65 lbs
Box Jump overs @ 24/20"

RX+ 115/75 lbs, 30/24”

Score: Time
TC: 27 minutes
KG: 43/30, Beg: 20/15, Int: 35/25)

Scaling Options
Beginner
21-18-15-12-9
Hanging Knee raises
Thrusters @ 45/35 lbs
Plate hops / Step ups

Intermediate L1
27-21-18-15-12-9-6-3
Swinging Leg Raises
Thrusters @ 75/55 lbs
Box Jump overs @ 24/20

Intermediate L2
27-21-18-15-12-9-6-3
TTB*
Thrusters @ 95/65 lbs
Box Jump overs @ 24/20

3-9 TTB at the start of each round

36-27-21-18-15-12-9-6-3

Toes to Bar
DB Thrusters @ 50/35 lbs x 2
Box Jump overs @ 24/20"

Score: Time
TC: 35 minutes
KG: 22.5/15, Beg: 20/15, Int: 15/10)

Scaling Options
Beginner
27-21-18-15-12-9-6-3
Swinging Knee Raises
DB Thrusters @ 25/15 lbs x 2
Box Jump overs

Intermediate
Swinging Leg Raises
DB Thrusters @ 35/20 lbs x 2
Box Jump overs @ 24/20"

Tabata Cal Machine
8 x 20 seconds on, 20 seconds off

Goal: Intense finisher!