October 11, 2017

A. WARMUP
Coaches Choice movement activation,
mobility empty barbell in preparation for the press
Cap this at 15 minutes!
Scoring: Not Scored

B. Shoulder Press 3-3-3-3-3-3-3
Every 2 minutes, for 14 minutes (7 sets):
3 Shoulder Presses
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80

C. Tabata Push-Ups and Pull-Ups for 6 x 40/20s
6x intervals of 40s work, 20s rest, with no break between movements.

1. Push-Up
2. Pull-Up

Score is the total reps performed across intervals.
Coach's Notes:
Alternate each min 40/20s work /rest between movements for max reps

D. 12 minute AMRAP of Squat Clean Thrusters, AbMat Sit-Ups, and Double-Unders
​As Many Rounds and Reps as possible in 12 minutes:

1. 10 Squat Clean Thrusters @ 115/75 lbs
2. 20 AbMat Sit-Ups
3. 30 Double-Unders