4 rounds
3 Thrusters @80%
30 sec rest
6 Box jumps @30/24″
30 sec rest
12 Hard pulls Rower @damper 10
90 sec rest
TC: 16 min
Score: Weight
Scaling Options
Beginner
3 Thrusters @Heavy but UB
30 sec rest
6 Box jumps @20/plate”
30 sec rest
9 Hard pulls Rower @damper 7
90 sec rest
Intermediate
As Written
Perform
6 Rounds
3 Thrusters @80%
30 sec rest
6 Box jumps @36/30″
30 sec rest
12 Hard pulls Rower @damper 10
90 sec rest
3 rounds for time:
30 alternating single-leg squats
30 TTB
15 Strict Ring dips
TC: 15 min
Score: Time
Scaling Options
Beginner
40 Air Squats
20 Hollow Ups
15 Bench dips
Intermediate
20 Alternating Pistols to Box
30 Toes to Eye Level
15 Assisted or Kipping Ring Dips
Perform
3 rounds for time:
30 alternating single-leg squats
30 GHD sit-ups
10 Ring muscle-ups
McGill Big-3 modified
For quality
30 se/side Star Plank
6-5-4-3-2-1 KB Deadbug
6-5-4-3-2-1 Bird Dog
A. General
3 min Machine
-EMOM
3 Plyometric box jumps + step down
https://youtu.be/GKfmJGwwKFE
B1. Specific Barbell Mobility
30 sec front rack stretch on the floor
30 sec quadruped calf pedals
5 Back rack elbow rotations
5 pause back squats
5 pause btn strict press
3 front rack elbow rotations
3 pause front squats
3 pause push press
B2. Specific
Build up Thruster
Between each set:
3 Box jumps
6 pulls on the rower @ gradually increasing damper + intensity