WU: AMRAP [4]: 8 Gob Sq + 6 Burpees + Bike 8/6
Flamingo quad stretch

P
A. Find a 3RM BS

B. 3 RFT:
12 Thrusters (135/95)
16 BF Burpees
20 TTB

  • Use a “heavy” weight that you can perform at least 4-6 reps when “fresh”. Strive for each round of thrusters to be done in 3-5 sets per round.
  • Scale the TTB based on your capacity (Target 15 for intermediate, 20 for TTB ninjas)
  • Scale burpees to Non-BF if needed

C*. Row 2k
Rest [5]
Row 500m x 4, Rest [1]
*same pace as 2K pace

F
A. same

B. 3 RFT:
25 DB Thrusters (35/25)
12 Burpees
20 AbmSU

C*. same

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