THURSDAY 29 June 2023

Warm-up
AMRAP 7
100m Run
10 PVC PT
10 PVC GM
10 PVC OH Squat
10 Ring rows
10 DB Push Press (e.s)

Workout
“The Great Race”
For Time:
400m Run
21 Dual Dumbbell Thrusters 2x20kg/2x15kg (scaling: single db thruster)
15 Bar Muscle-Ups (Scaling: C2B/PU/Jumping PU/Ring Rows)
21 Overhead Squats (40/30kg) (Scaling: Front squat/Goblet Squat/PVC OH Squat/OH Box Squat)

Rest 2:00 minutes

400m Run
15 Dual Dumbbell Thrusters 2x20kg/2x15kg
12 Bar Muscle-Ups
15 Overhead Squats, (50/35kg)

Rest 2:00 minutes

400m Run
9 Dual Dumbbell Thrusters 2x20kg/2x15kg
9 Bar Muscle-Ups
9 Overhead Squats (60/40kg)