Warm-up: 3 Rounds

• 10 m Lunge
  
• 10 Air Squats as fast as possible (below parallel to fully upright, try sitting to the 8" red med-balls)
  
• 10 Empty Barbell slow Strict Press (Front rack Elbows high to full extension)
  

Front Squats

• 1 -2-3-4-5-6-7-8-9-10
  

Build to heavy 1 rep within 3 attemps approx 80% of your 1RM, then 2 reps, 3 reps....
Below parallel to full extension!

Scaling:Today’s workout challenges you to push the pace on each row and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first row hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last row, give it everything you have left.

Skill Work: Clean + Jerk

• 15 single reps: (1-5 Light) (6-10 Quick) (Build to 80% of 1RM)
  

For time:

• 20-calorie Echo bike
  
• 20 clean and jerks 165/105
  
• 20-calorie Echo bike
  

Scaling: Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.

The thruster is a powerful CrossFit movement that combines a front squat and a push press, offering significant fitness benefits across all 10 General Physical Skills. It builds endurance, strength, flexibility, power, and coordination while enhancing balance, speed, agility, stamina, and accuracy. Each thruster rep involves moving a barbell from the shoulders to the bottom of a squat and overhead in a fluid motion, producing high power output. Its versatility makes it ideal for improving health markers, body composition, and overall fitness, with proven results from countless athletes worldwide. READ MORE

Dead-Lift

• 5-5-5-5-5 (same weight across with option to increase for sets 4 & 5)
  

*2 Broad Jumps for quality before each lift
**5 Negative Pull-ups (3 second eccentric) between each set (total of 4 sets)

For total reps:

• Tabata Knees to Elbow
• Tabata box jump-overs 24/20
• Tabata Barbell Press 45/35
• Tabata calories on the Bike
  

Scaling: Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours.