monday

Strength

Back Squat
​​-Take 16mins to Build to a Heavy Single

Met-Con

Option A
9min AMRAP:
6x Burpee Ring Muscle-Ups
9x Thrusters (135/95)

Option B:
9x Burpee C2B Pull-Ups
9x Thrusters (115/75)

Option C:
9x Burpee Tuck Jumps
9x Supine Rows
9x Thrusters (75/55)

Notes:
​Multiple options still scale as needed within the specific options. We are looking to challenge ourselves with a heavier Thruster and a challenging pull-up option. Thruster should be a load that athlete could do the first set unbroken if they had to. If athlete can not do ring muscle ups yet, but can do bar muscle ups that's a fine scaling option. If athlete can do 1 or 2 ring muscle ups but not 6, they could do 1 or 2 ring muscle ups then finish the other reps remaining out with bar mu or burpee chest to bar. Burpee chest to bar standard is do a burpee, then start a chest to bar in a dead hang. - this is not a jumping pull up for Rx.

Post

Bent-Over Y's
​3x8 w/ :03 Tempo