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Saturday, July 24th 2021

Warm-up
A. General
3mins Row or Bike @increasing intensity on each min

B. Mobility
Worlds Greatest Stretch
10 reps/side

C. Specific
2 sets @Hard
10 Wall balls
5 Burpees
5 Cal row
Rest 1 min

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 mins
21 Thrusters 115/75lbs
21 Bar facing Burpees
21 Cal Row

KG: 50/35
Score: Rounds + reps

Scaling options
Beginner
Amrap 30 mins
21 Thrusters @moderate + DB’s if athlete has difficulties with the rack position
15 Burpees
15 Cal Row

Intermediate
Amrap 30 mins
21 Thrusters @95/65
15-21 Bar facing Burpees
15-21 Cal Row

COMP
3 rounds, each for time
21 Thrusters @115/75
21 Bar facing Burpees
Rest 3 minutes between sets

Metcon (AMRAP – Rounds and Reps)
Team Version

AMRAP 30 mins
42 Thrusters 115/75lbs
42 Bar facing Burpees
42 Cal Row

You go, i go. One person working at a time

Extra Accessory
Metcon
Bird dog + row
3 x 10/side
Rest 30 sec between sides and sets