Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: EMOM 10
Even minutes: 1 Wall Walk + 10 Goblet squats
Odd minutes: 10 L-sit knee extensions
👉Eight sets to work up to your heaviest effort of the day. (20 min)
50 Thrusters (45/33lbs)
*staggered starts if needed
LIII: as rx’d
LII: DB or BB thrusters as appropriate, time delimited as follows:
AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to
AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to
AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done!
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups