A. GENERAL (5 min)
Amrap 5 minutes
5 Burpees / Down & ups
5 Inchworm push ups / Knees 5 Goblet squats with plate / unweighted
5 Plate ground to overhead
A. WEIGHTLIFTING
1RM Shoulder Press
TC: 10 minutes
Score: Weight
Scaling Options Beginner
5 x 2 @ Tempo 3.1.X.1
B. METCON
Rx
5 rounds for time
10 Thrusters @ 95/65 lbs
15 TTB
TC: 10 minutes
Score: Time
L2
5 rounds
6 Thrusters @ 95/65 lbs
10 Ttb
Level 3
4 rounds
10 Thrusters @ 45/35 lbs
10 Hanging Knee raises or
15 Swinging single Leg raises
ACCESSORY / EXTRA
3 sets
20 band neutral grip bicep curls
20 band pullovers
20 band pull aparts