Monday, 8/2

Warm Up

3 Rounds

5 Dolphin Push Ups

10 Rev Hand Spider Lunges

5 Plank to Squat

10 Jump Squats

Prep (6 Minutes)

Row 15/12 Cals (moderate)

1×5 Front Squats+5 Strict Press+ 5 Thrusters (bar only)

Row 15/12 Cals (fast)

2×5 Thrusters working up

Row 15/12 Cals (sprint)

1×5 Burpees

Met Con

Two Rounds each

In 3 Minutes

Row 15/12 Cals

10 Burpees

10 Thrusters (95/65)

Row Max Cals in remaining time

Rest 3 minutes

In 3 Minutes

10 Burpees

10 Thrusters

Row 15/12 Cals

Max Burpees in remaining time

Rest 3 minutes

In 3 Minutes

10 Thrusters

Row 15/12 Cals

10 Burpees

Max Thrusters in remaining time

Rest 3 minutes

Score by total Reps + Cals (including “buy ins”)