Conditioning
10min EMOM alternating
Row cals 15/12 then max rep box jump overs 24/20
Rest
1min on, 1min off
METCON
For time:
21-18-15-12
Knees to elbows
12-9-6-3
Thrusters
White Firebreather
Knee raises
Thrusters 65/45 95/65 105/75 115/85
Silver Firebreather
Toes to bar
Thrusters 95/65 115/85 135/95 155/105
Gold Firebreather
Knees to elbows
Thrusters 115/85 135/95 155/105 185/125
Legendary Firebreather
Weighted GHD sit ups 20/14
Thrusters 135/95 155/105 185/125 225/155
Accessory work
Crossover Symmetry 3x each
90/90
Scaption
Victory
5 sets
Barbell sots press
Core
Accumulate 2min of L-sit