Warm Up:
10 Minutes
Set 1
30 Jumping Jacks
5 Inch Worms + Push-up
10 Air Squats
5 Single-Arm Ring Rows / Arm
Set 2
30 Skier Jacks
10 Strict Press (PVC)
10 Front Squats (PVC)
10 Jumping Pull-ups or Ring Rows
Set 3
30 Mountain Climbers
10 Thrusters (PVC)
5-10 Pull-ups, Jumping Pull-ups, or Ring Rows
Set 4
5-4-3
Thrusters (PVC)
Pull-ups
Push Press Warm Up:
On a 6 Minute Clock
Build to a heavy set of 3 Push Press
WOD:
For Time:
50-30-20
Thrusters @65/45
Pull-ups
Time Cap: 12 Minutes
Time: 12 Min
Loading: 1/5
Skill: 3/5
Volume: 3/5
Intermediate:
For Time:
50-30-20 Thrusters (45/35#)
25-15-10
Pull-ups
Beginner:
For Time:
30-20-10
DB Thrusters @15/10
Jumping Pull-ups
Limited Equipment:
AMRAP 12:
9 DB Deadlift
9 Single-Leg Squats / Leg
9 DB Upright Rows / Arm
Movement scaling options:
Thrusters: Load, Reps, Front Squats, Push Press
Pull-ups: Reps, Jumping Pull-ups, Banded Pull-ups (25-15-10)
Cool down:
1 Minute Alternating Scorpion Stretch
1 Minute Couch Stretch / Leg