Friday, August 4th 2023

WARM UP – bike, barbell

30/24 cal bike

15 empty bar front squats

MOVEMENT/MOBILITY – barbell, PVC

20 PVC passthroughs

10 PVC front rack sots press

*empty barbell

15 front to back strict press

:30 back rack elbow punches

:30 barbell roll out upper quads / side

:30 barbell roll out lower quads / side

:20 pigeon on wall / side

:20 wall squat w/ arms oh

:40 wall sit w/ arms oh

PRIMER – empty barbell

10 Empty Barbell Thrusters

STRENGTH

E2MOM x 5 Sets

-10 Barbell Bench Press

-10 Heavy Russian KB Swings

METCON

AMRAP – 15

15 Wallballs (20/14) (Rx+30/20)

30 Double Unders

15 Push-Ups

:30 rest b/t

NOTES WB and DU should have no more than 1 break. Decrease thruster weight if needed. Goal here is to keep all rounds within :15.

SCALING 30 DU – 50 single unders