Wednesday

Warm-up

Strength
Metcon
3 Rounds for Quality, not for time:

20 GHD Sit Ups
10 to 15 Ring Dips [Rx+ Ring Muscle Up Practice]
200m Weighted Carry*

*Sandbags/Farmers Carry/Overhead Carry/Front Rack/Etc.

Metcon
Metcon (Time)
3 – 6 – 9 – 12 – 15 – 18 – 21
Single Arm DB Thruster (40/25)[50/35]*

*:30 Plank and 30 Double Unders after each set.
[Rx+ 20 ft HS walk + 30 double unders after each set]

Can switch off hands for thrusters as desired.