Push Press (75/55)
Burpee Pull Up
*Everyone will perform some sort of Burpee, followed by some sort of pull up variant. If you need to scale the burpee to a box, and pull ups to jumping ring pull ups, that is fine. Simulate the movement as closely as possible.
5 Rounds For Time, of:
7 Deadlifts (275/185)
*If you need to scale the run for a medical reason with a Bike or Row, that is fine. Row = 250m / Bike = 400m.
High Bar Back Squats
*Take 20 Minutes to warm up your back squat to roughly 70%. In 30 Minutes, perform the 7 sets of 5 rep Back Squats at or above 70% of your more recent 1RM.
50-40-30-20-10 Reps for Time of:
AbMat Sit Ups
*If you have completed Annie under 8 minutes in the past, you may elect to complete a 13 Minute AMRAP of “Pyramid Annie.” See Wodify for workout and rules.
50 Thrusters (45/35)
30 Pull Ups*
*We will run heats of this workout for each class, and throughout the Friday Flex Sessions.
A.In 20 Minutes, Build to a Heavy 3 Rep Snatch (Any Style) for the Day.
B.In teams of two, perform an 8 Minute AMRAP of Snatches (Any Style) at 85% of the lightest 3RM between the two team members. Yes, that means someone in the group will probably be using less than 85% of their 3RM. That is ok. The goal is to split the work evenly and do not stop moving the bar for 8 minutes.