10/19/2020

Warm-up
Warm-up
8:00 AMRAP
1:00 row
25′ banded side steps R/L
10 banded squats
10 empty bar press

Strength
Front Squat (5 x 2 w/:03 pause)
Paused Front Squats. Build to tough double with :03 pause each rep

Metcon
Metcon (AMRAP – Reps)
4 Sets
3:00 AMRAP/1:30 Rest
10 Lateral Burpees Over Row
21/16 Cal Row
10 Lateral Burpees Over Row
Max Thrusters 75/55 Rx+ 105/75

Score = Total Thrusters

Scale reps to allow for :30-:45 of thrusters