Thursday

Turkish Get Up (1 – 1 – 1 – 1 – 1 -1…)
Spend 15 minutes going over TGU. Athletes should end up doing at least 10 reps per side, building to an appropriate weight.
Metcon (AMRAP – Rounds and Reps)
Death By DLKBBURPEE

Minute 1: 1 KB DL, 1 KB Swing, 1 Burpee (53/35)

Minute 2: 2 KB DL, 2 KB Swings, 2 Burpees

Minute 3: 3/3/3

Continue as long as possible until you fail in the minute*

Everyone will work for at least 12 minutes. When you fail, note how far you got and then do an amrap until the 12 minute mark of 5/5/5.

So someone might finish the round of 6s then fail on 7s, their score will be 6 + however many reps in the 7, then they will just do 5/5/5 until the 12 minute mark to finish with a nice workout. The remainder part won’t count towards your score.