Warm Up
Repeat For 5 Minutes
5 Inchworm to Push Ups
12 Bodyweight Squats
250m Row
Strength: Push Press
Every 2:15 Minutes On The Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
WOD
5 Rounds
ELITE
12 Burpees over Bar
8 Thrusters (95/65)
500m Row
COMPETITIVE
12 Burpees over Bar
8 Thrusters (95/65)
500m Row
PERFORMANCE
12 Burpees over Bar
8 Thrusters (95/65)
400m Row
Stimulus Points
Pick a thruster weight you can do unbroken
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds single arm farmer carry right
Even Minutes) 30 Second single arm farmer carry left
Cool Down & Dismissal
Hamstring stretch
Shoulder stretch