Level 1

15-12-9

DB Thrusters 50#

Ring rows

90 jump rope

Level 2

15-12-9

DB Thrusters 25/15#

pull ups

90 jump rope

Level 3

15-12-9

DB Thrusters 35/25#

pull ups

30 Double unders

Level 4 Rx

15-12-9

DB Thrusters 50/35#

Chest to bar pull ups

30 Double unders

Motivation

Strength

Back Squat 3×5 @75% Push Jerk 5-5-5-3-3-3-1-1-1

Strategy

The strength today is back squat then some push jerks, **please get in the habit of writing down the weights you use.**

Todays Met-con workout should be done quickly, aim to do it unbroken with small rests in between movements. It will get difficult but be done before you know it! Watch your form on the thrusters today.

Get more Awesome:

AMRAP pushups in 2 mins, 1 min rest, AMRAP Push ups 2 mins