Thursday, 10/1

Warm-Up
3 Rounds of
10 Squats
8 Reverse Hand Spider Lunges
6 Alt T Push-ups
4 Jump Squats
2 Plank to Squat

Met-Con
Prep:
1 x 5 Front Squat + 5 Strict Press (bar only);
1 x 5 Thrusters (light);
1 x 3 Thrusters (medium);
1 x 2 Thrusters (medium heavy)

Work:

EMOM for 8min, alt. between:
3 Thrusters (HEAVY) + 12 Air Squats
12 V-Ups

REST for 2 Minutes, then,

EMOM for 8min, alt. between:
5 Thrusters (MEDIUM) + 10 Air Squats
12 Spider Plank (6/side)

REST for 2 Minutes, then,

EMOM for 8min, alt. between:
7 Thrusters (LIGHT) + 8 Air Squats
12 Russian Plate Twists (6/side)

Weight Progression Options:
Men (Hvy -> Med -> Lt):

1. 155 -> 135 -> 115;
2. 135 -> 115 -> 95;
3. 115 -> 95 -> 75; or,
4. 95 -> 75 -> 55.

Women (Hvy -> Med -> Lt):

1. 103 -> 93 -> 83;
2. 93 -> 83 -> 63;
3. 83 -> 63 -> 53; or,
4. 65 -> 55 -> 45.