Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double-unders (5 min)
2. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
3. Front Squat + Thruster
Seven reps to work up to the heaviest single rep you can handle today. (20 min)
21-15-9 reps for time of
LIII: as Rx’d
AMRAP :75 thrusters. If you get to 21 before time is up, move on to…
AMRAP :75 pull-ups. If you get to 21 before time is up, move on to…
AMRAP :60 thrusters. If you get to 15 before time is up, move on to…
AMRAP :60 pull-ups. If you get to 15 before time is up, move on to…
AMRAP :45 thrusters. If you get to 9 before time is up, move on to…
AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done.
For load, use 40-50% of your 1RM thruster. Record your time to completion, or total thrusters/total pull-ups.
Even:30’ HS Walk, 2 Wall Walks, or :30 Double Overhead Hold
Odd:8-12 Renegade Rows