Thursday 9.16.21

Warm-up:

Coaches Choice

Prep:
Thruster

[3 Total Sets]
1set x 5reps: Bar
1set x 3reps: Light Load
1set x 3reps: Workout Load

Workout:

[4 BIG Rounds]
500m Row
3 Rounds
3 Ring Muscle-ups
6 Thrusters
9 Box Jump Over

Rx’d:
75#/55#

Rx’d+:
95#/65#

Scaled: Movements
Ground Ring Muscle-up: false grip ring row + jumping dip (3)
or
Pull-up/J.Pull-up/RR + Box Dip (6ea)

Scaled: Reps
4 BIG Rounds
350m Row
3 Rounds
2 Muscle-up Mod
4 Thrusters
6 Box Jumps

Scaled: Weight
65#/45# or lighter

[30min Time Cap]