3 Rounds of:
60 Single-Unders (focus on technique and posture)
10 Thrusters 45/35
10 Push-Ups
GET FIT (14 Min)
AMRAP 14 of:
10 Thrusters 95/65
50 Double-Unders
10 Strict HSPU or 20 Push-ups
Rest 1:00
GET STRONG (12 Min)
Back Rack Reverse Lunges Every :90 for 12:00 Complete 8 Reps (4/leg)
COMPETITORS EXTRA
EMOM 15
Row 10/8 Calories AFAP (as fast as possible)
ATHLETES NOTE:
This is very shoulder intensive. Even though these are short intervals within the AMRAP, you may still want to break up the SHSPU into manageable sets throughout. 1:00 rest will not save you during a blow up. Avoid failure and kick down before that last HSPU rep is a major struggle.