September 15, 2016

A. Warm Up

Row, ride, run or jump rope for 3 minutes, then: 

10 Goblet Squats
10 Single Arm Bent over rows (Each) 
10 Kettlebell Swings 
10 Single Arm Thrusters (Each) 
10 Burpees 

B1. Front Squat (4 X 2)
Rest 45s before B2

B2. Back Squat (4 X 4-6)
Rest 45s Before B3

B3. Pull ups (4 x AMRAP 40 seconds)
Repeat B1-B3 x 4. Start a new round every 5 minutes for 20 total minutes. 

C. Metcon (Time)

3 Rounds For Time: 
15 Thrusters @ 95/65
15 Burpees Over Bar 

Scale to lighter weight or Dumbbell thrusters if needed.