Warm Up:
2 sets:
200-meter jog
10 alternating Cossack squats
5 front squats
10 box step-ups
10 push presses
10 kipping knee raises
:15 ring support hold
Specific Warm-Up:
2 sets:
5 thrusters (building)
– Rest 1:00 between sets, building to workout load.
WOD:
AMRAP 12:
50 thrusters (65/95 lb)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips
Intermediate:
AMRAP 12:
50 thrusters (55/75 lb)
50 knees-to-armpits
50 box jumps (20/24 in)
25 ring dips
Beginner:
AMRAP 12:
50 thrusters (35/45 lb)
25 hanging knee raises
50 box jumps or step-ups (12/20 in)
25 foot-assisted ring dips
Home Workout:
AMRAP 12:
50 single-dumbbell thrusters (35/50 lb)
50 V-ups
50 object or box jumps (knee height)
50 push-ups
Movement scaling options:
Thrusters: Load, reps, front squats, push presses, dumbbell options
Toes to bars: Reps, knees-to-armpits, hanging knee raises, laying leg raises
Box jumps: Height, step-ups
Ring dips: Reps, jumping ring dips, foot-assisted dips
Cool down:
1 set:
1:00 pigeon pose/side