Warm-Up
10 Minutes for quality:
200m Run
20 Air Squats
20 Ring Rows
20 Reverse Lunges
20 Dumbbell Push Presses
Strength
Front Squat
6 Reps @ RPE5
6 Reps @ RPE6
6 Reps @ RPE7
6 Reps @ RPE8x1
Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or 1 set. We are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
3 Rounds For Time:
15 Thrusters, 95#/65#
15 Kipping Pull-Ups
400m Run
Variation B
Every Minute on the Minute for 16 Rounds:
Minute 1: 10-15 Burpees
Minute 2: 10 V Ups + 10 Tuck Ups + 10 Sit-Ups
Minute 3: 10-15 Burpees
Minute 4: 20 Jumping Squats
Workout Tip
For variation A make sure each movement is completed in 2 sets or less. Scale to ring rows if needed for the pull up section. For Variation B, make sure to have at least 15 seconds in each 60-second station