Specific Warm-Up:
4 sets:
3 thrusters
– Build to workout load.
WOD:
AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar
Intermediate:
AMRAP 9:
3 thrusters (75/115 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar
Beginner:
AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs
Home Workout:
AMRAP 9:
5 dumbbell thrusters (35/50 lb)
4 dumbbell devils presses (35/50 lb)
3 burpees over a dumbbell
– Use two dumbbells.
Movement scaling options:
Thrusters; Reps, load, front squats, push presses, dumbbell options
Ring muscle ups: Reps, chest-to-bar pull-ups, kipping pull-ups, jumping ring muscle-ups, low-ring transitions, ring rows
Burpees over the bar: Burpee + step over the bar, burpees in place, up-downs
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side