A. GENERAL (3:00)
3 Minute on machine
Changing RPM or Stroke rate every 20 seconds, start low

B. MOBILITY / ACTIVATION (2:00)

1. PNF Pigeon Stretch
5 reps of 5-7 seconds press downs + 5-7 seconds stretch

C. SPECIFIC (8:00)
Thrusters, Empty Bar
- 5 Front Squats, Talk about Squat mechanics
- 5 Push Press, Talk about elbow position
- 5 Thrusters, Not cycling, reset every rep
- 5 Thrusters, Cycling, Pause at the top (focus on coordination)
---
Ramp up to workout weight

C2. Ramp up aerobic system
Individual or with a partner
2-4 x 20 seconds hard on machine + rest

EMOM 8
Odd- 30 sec Cal Machine
Even- 30 sec Thrusters @ 95/65 lbs

Rest 2 minutes

EMOM 8
Odd- 30 sec Burpees
Even- 30 sec Cal Machine

Rest 2 minutes

EMOM 8
Odd- 30 sec Thrusters @ 95/65 lbs
Even- 30 sec Burpee Over bar

RX+ 135/95 lbs (or heavier than RX)

Score: Reps on each EMOM

TC: 28 minutes
KG: 43/30, Beg: 20/15, Int 35/25

Scaling Options
Beginner
As written, reduce load on thrusters to 45/35 lbs
No push up burpees

Intermediate
As written, reduce load on thrusters to 75/55 lbs

Plank unilateral KB Scissors (in and outs)

20 total reps per side, broken up as desired

Score: Checkmark
TC: 4:00

Scaling Options
Beginner
Plank Hold

Overhead Sit-ups
Tabata @ 25/15 lbs

*Tabata = 8 sets of 20 seconds on, 10 seconds off

Goal: Overhead & Core Endurance