Warm-Up
A) 3 Rounds:
200m Run
20 Double-Unders
10 Air Squats
B) 4 Rounds:
10 Empty Bar Back Squats
10 cal Row
10 Push-Ups
5 Chest-to-Bar Pull-Ups
5 Burpees
Strength
Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of 3@ RPE9 for 3 more sets fo 3
Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your 3@ RPE9 of the day!
Workout
4 Rounds For Time:
4 Muscle-Ups
8 Burpees
12 Thrusters 75#/55#
RX+: 95#/60#
AX: 75#/55#. 8 Pull-Ups.
RX: as is
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Each set of Muscle-Ups should be completed in 2 sets or less, scale repetitions as needed.
Thrusters: Should be light, and completed in an unbroken set each round!