Warm-Up
4 Rounds:
10 Calorie Bike
200m Run
10 Wall Balls
5 Strict Pull-Ups
5 Push-Ups
5 Burpees
Strength
Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 rounds.
Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat, then take 15% off that load and perform 3 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 3 rep at RPE 8. Then perform 85lbs for 3 repetitions every minute on the minute for 3 rounds.
In this 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 bodyweight workout.
Variation A:
For Time:
40 Calorie Bike
400m Run
30 Thrusters, 50#/35#
400m Run
20 Burpees
400m Run
10 Ring Muscle Ups
Variation B:
2 Rounds For Time:
80 Mountain Climbers
400m Run
60 Jumping Squats
400m Run
40 Jumping Lunges
400m Run
20 Burpees
400m Run
Workout Tip
For Variation A, make sure the load on the Thrusters is something that you can compete in 6 sets or less. If needed scale Ring Muscle Ups to 20 Strict Pull-Ups.