WARM-UP

Banded Glutes + Shoulders

-into- 8 min AMRAP:

• 4 Front Squats
• 4 Shoulder Press
• 20 Single Unders
• 10 Alternating V-Ups

WORKOUT PREP

3 sets:

2 Thrusters (Build in weight)

10 Double Unders

“Hang On”

FIRE

For time (12min cap):

• 10 Thrusters (60/45)
• 100 Double Unders
• 8 Thrusters
• 80 Double Unders
• 6 Thrusters
• 60 Double Unders
• 4 Thrusters
• 40 Double Unders
• 2 Thrusters
• 20 Double Unders

WATER

• 50/35kg
• 75/60/45/30/15 DUs

EARTH

• Own weight (moderate)
• Single Unders

CHEST PUMP

2 sets:

• Max rep DB Goblet Floor Press x 3 drop sets
• Rest as needed between sets