Fitness (7:45am)
For time:
– 400m run
– 40 RKB swings
– 400m run
– 30 goblet hold reverse lunges
– 400m run
– 20 pull-ups
– 400m run
– 10 burpees
Performance (7:45am)
For time:
– 400m run
– 60 RKB swings (53/35)
– 400m run
– 45 goblet hold reverse lunges
– 400m run
– 30 pull-ups
– 400m run
– 15 burpees
Open Workout 21.3 & 21.4 (9am)
For time w/ 7 minute cut-off:
– 15 front squats
– 30 toes-to-bars
– 15 thrusters
Then, rest 1 minute before continuing with:
– 15 front squats
– 30 chest-to-bar pull-ups
– 15 thrusters
Then, rest 1 minute before continuing with:
– 15 front squats
– 30 bar muscle-ups
– 15 thrusters
+
7 min to find heavy single:
– 1 deadlift
– 1 clean
– 1 hang clean
– 1 jerk