5.1.2021

Warm-up
2 Rounds
400m Run
Bodyweight Walking Lunge, 50 ft
Farmers Carry, 50 ft (choose Mod KB)
Bodyweight Walking Lunge, 50 ft
Farmers Carry, 50 ft
10 Burpees

Barbell Warmup for Thruster and C&J
Build to working weights

Metcon (3 Rounds for reps)
3 rounds
15/10 Assault Bike Calories
10 Burpees to target
5 Thrusters, 155/105

Rest 3 mins

3 rounds
15/10 Assault Bike Calories
10 Burpees to target
5 C&J 165/125

Rest 3 mins

3 rounds
15/10 Assault Bike Calories
10 Burpees to target
5 Cleans 205/145

Score each 3 Round set separately

Metcon (Time)
21-15-9
OHS 95/65
3-3-3
BMU
20-20-20
Heavy/Drag Rope Dubs

Rest 1:1

15-12-9
OHS 115/85
3-3-3
BMU
20-20-20
Heavy/Drag Rope Dubs

Rest 1:1

12-9-6
OHS 135/95
3-3-3
BMU
20-20-20
Heavy/Drag Rope Dubs

Rest 1:1

9-6-3
OHS 155/105
3-3-3
BMU
20-20-20
Heavy/Drag Rope Dubs

Score is total time.including rest

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