A. GeneralAmrap 5 minutes2 x 50’ Shuttle jog (25/25)5-10 Air squats5 Strict press, empty barbell5 Scap pull ups
B. Specific2 sets10 Hollow body lat pulldown (straight arms)2-5 strict pull ups / Band pull down (bending arms)
C. Specific MetconWith working weight5 Front Squats5 Push press5 Thrusters—-Then5 Thrusters2-5 Pull up or pull up variation
For Time
5-10-15-20-25
Thrusters @ 75/55lbs
CTB
TC: 14 Minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
5-10-15-20
DB Thrusters @ light
Ring rows, pronated grip
Intermediate L1
Thrusters @ 55/45lbs
Jumping pull ups
Intermediate L2
3-6-9-12-15
C2B/Pull ups
5 sets
10 Back rack poliquin step ups
12/12 Deficit side plank hip raises*
Back Rack Poliquin step up: https://youtu.be/NqsK0-TXxEg?si=J-U2AXOHgA0MIrc1