WARM UP
- 5 depth jumps
- 20 sec straight arm
- 5 push ups stagered stance
- band work 5 positions
mobility for shoulders
Strenght
Thrusters 5 4 3 2 1 Alternate with 20 planks crossing elbow to knee
AMRAP 18 min
2 Rope Climbs 5 Box Jump Overs 20″/24″ 10 KB Swings 1.5/2p Rest 3 min AMRAP 2 min Thrusters 65/95
Scaled
AMRAP 18 min 5 Box Step Overs 20″ 10 Russian Swings @ manageable weight 5 Ring Rows Rest 3 min AMRAP 2 min Thrusters @ manageable weight