1) WARM-UP:
Coach’s choice
2) METCON: Partner Workout
AMRAP 12:
—Buy-in—
Thrusters x 1 to 10 each @95/65, you go/I go format (Rx+ 115/75, scaled 90/60 or less)
—then with remaining time—
20 x Single Arm KB Russian Swings @53/35 (Rx+ 70/53, scaled 35/26)
30 x AbMat Sit-ups (Rx+ GHDSU)
*split reps as needed
—8 min rest—
AMRAP 12:
—Buy-in—
Deadlift x 1 to 10 each @155/105, you go/I go format (Rx+ 185/125, scaled 135/95 or less)
—then with remaining time—
20 x T2B (scaled Knee raises)
30 x Single Arm DB C & J @50/35 (Rx+ 70/50, scaled 45/30 or less)
*split reps as needed
—Buy out immediately following—
100 x Synchronized Air Squats