CROSSFIT

STRENGTH

E2:30 X 6
Thruster for load:
6 X 3

A-T-Y from Superman on floor
10 weight is optional

GOING UP

AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up

SPARK

STRENGTH

E2:30 X 6
Push Press for load:
10-8-6-10-8-6

Red Band Pull Aparts
10 – A-T-Y’s

TURTLE CLUSTER

AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster (50/35)|(35/20)*
14 Box Jump Overs (24/20)
7 Right Single Arm DB Cluster
42 Double Unders

*1 Cluster = 1 DB Squat Clean into Thruster.

(Score is Rounds + Reps)