THURSDAY OCTOBER 16th

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1 - Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2 - Back Squat 55-65-75-85-92% x 3 Level I: 3 sets of 5

3 - Technique review: five positions of the thruster

4 - “Fran” 21-15-9 reps for time of Thrusters Pull-ups

LIII: as prescribed

Level II: 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.

Record your time to completion, or total thrusters/total pull-ups. Note that I've increased the time domain to six minutes...YOU'RE WELCOME.

Level I: six rounds of 5 thrusters, 5 pull-ups.

Have fun!