Essentials:
A1. Front squats- 8-10 reps@ 21×1 x4; rest 45 sec
A2. Ring pulls- 8-10 reps @3010×4; rest 45 sec
A3. Back ext- 10-15 reps @3010×4; rest 45 sec
+
12 min AMRAP:
5 renegade rows
10 DB thrusters (45/25)
Fitness:
A1. Front squats- 6,4,2,2; rest 1 min
A2. Pull-ups or negatives- 5.5.5 @3010 x4; rest 15 sec b/t reps, rest 1 min b/t sets. (Go weighted if able)
+
12 min AMRAP:
3 CTB pull-ups, 5 thrusters (135#/95#),
5 pull-ups, 7 thrusters (115#/85#),
7 ring pulls, 9 thrusters (95#/65#)
Remaining time: AMRAP of:
10 KTE, 10 thrusters (75#/55#)
Performance:
A1. Front squat; 3, 2, 1, 1; rest 90 sec
A2. WTD pull-ups clusters- 3.3.3 x4; rest 30 sec between reps/1 min b/t sets.
+
12 min AMRAP:
3 thrusters 155#/105#, 3 muscle ups,
6 thrusters 135#/95#, 6 bar muscle ups,
9 thrusters 115#/85#, 9 CTB chin ups,
12 thrusters 95#/65#, 12 chin ups
Amrap in remaining time:
15 thrusters 75#/55#, 15 toes to bar