thursday

Warm-up

AMRAP x 8 MINUTES
10 Lunges
10 shoulder taps
10 Mountain Climbers
10 V-ups or Tuck Ups
10 Slam Balls
5 Inchworms + Push-up

Gymnastics

In 5 minutes, accumulate 30 quality! kip swings (stay long, stay tight)

12-10-8-6-4-2 (rest :45)
Kipping straight leg raises (get toes as high as you can with the goal 
being full T2B, but keep those knees straight!)

Tabata T2B
(Doesn't have to be straight leg. Scale how you normally would, i.e. 
knee raises). Score the lowest number of reps in a round. 

Metcon

"Grunt work"
800m db suitcase carry (50/35)/run
*Athletes will carry the db's to the 400m mark. Once at the 400m mark athletes will leave the db's (in a safe, secure from cars location), and then run to the 800m mark. Turn around at 800m mark and return to db's. Pick db's up and carry back to gym.*
30 atlas stone to shoulder (93/75)
10 turkish get-ups (16kg/12kg)
*Athletes may complete these movements in any order or as atlas stones are available*

At-home metcon

EMOM x 12 MINUTES
MIN 1 - 22 Bodyweight Forward Lunges
MIN 2 - :50 Max 20m Shuttle Sprints
MIN 3 - 20 Alt. DB Snatch​

(No Measure)