A) 500m Row
5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Thrusters, with an empty bar
B) 2 rounds:
16 Walking Lunges
16 Ball Slams
8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets
8 reps each leg. 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.
20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups
Thruster: all reps should be completed in 2 sets or less. Scale as needed.
Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).