AMRAP 20:
200-m run
21/30-cal. row
40 air squats

Intended Stimulus:

• Simpler workout before more complex movements later in the week.
• 5+ rounds.
• :45-1:15 on the rows, 1:30-2:00 on the runs, and :45-1:30 on the squats.
• Start at a pace that feels "slow" to stay consistent across what will be our longest workout of the week.

"Stonewall"
AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Today we’re running a workout called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.
What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.
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​On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

Intended Stimulus:

• 4 faster "mini-chippers."
• Finish both the run and row in under 4:00.
• Finish the chest-to-bar pull-ups and burpees-to-target in under 4:30.
• Sprint the run and row without much of a game plan.
• Each athlete should come up with their own strategy that will allow them to move as fast as possible on the chest-to-bar pull-ups and burpees-to-target.