Main – CrossFit
20 ring rows
Bear Complex (4 X 3 without dropping the weight)
Second Push Press
Perform 3 complete rounds without dropping the barbell, then increase load each time until you achieve the maximum load you can perform three for. Re-gripping is allowed as long as the load is resting either in the rack position, or in the crease of the hips on the hang.
Thruster Ladder (AMRAP – Reps)
EMOM – 5 Thrusters
For minutes 1-5 use 75#/45#
For Minutes 6-10 use 95#/65#
For Minutes 11-15 use 115#/85#
For Minutes 16-20 use 135#/105#
Continue adding 20# every 5 minutes until failure. Record total reps done.
To appropriately scale, start with a load that allows you to accomplish the 6-10 minute time frame, after that, do your best to stay in the workout.