AC Met Con
Warm Up
3 SETS
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat
Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep Thruster
Workout
AMRAP x 12 MINUTES
100m Run
3 Burpee Bar Muscle-Ups
3 Thrusters *
*Every round, Thruster reps increase by 1.
For example, 3-4-5-6-etc. BMU stay at 3.