Warm Up:
1 set:
:30 Samson lunges
:30 bent-over rows (empty bar)
:30 air squats
:30 shoulder presses (empty bar)
:30 scap pull-ups
Specific Warm-Up:
1 round:
3 thrusters
3 chest-to-bar pull-ups
– Use workout load.
WOD: OPEN 12.5
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups
Intermediate:
AMRAP 7:
3-6-9-12… etc.
Thrusters (55/75 lb)
Kipping pull-ups
Beginner:
AMRAP 7:
3-6-9-12… etc.
Thrusters (35/45 lb)
Jumping chest-to-bar pull-ups
Home Workout:
AMRAP 7:
3-6-9-12… etc.
Double-dumbbell thrusters (35/50 lb)
Alternating single-dumbbell hang power cleans
Movement scaling options:
Thrusters: Load, front squats, push presses, dumbbells options
Chest to bar pull-ups: Kipping pull-ups, jumping chest-to-bar pull-ups, ring rows
Post-Workout Skill Work:
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.