General Warm Up
Burpee Prep | Squat Prep
A.] E90s for 4 Rounds
3 Thrusters
*Increasing weight
B.]”Blank”
3 Rounds For Max Reps:
Round 1
2 min AMRAP Calories
1 min AMRAP 4 Thrusters 4 Burpees over the bar
2 min AMRAP Calories
*1 min Rest*
Round 2
2 min AMRAP Calories
1 min AMRAP 3 Thrusters 3 Burpees over the bar
2 min AMRAP Calories
*1 min Rest*
Round 3
2 min AMRAP Calories
1 min AMRAP 2 Thrusters 2 Burpees over the bar
2 min AMRAP Calories
Weight = 50 | 35kg
Scaling and Modifications:
*Weight as needed – all reps unbroken
*Aim for 10 – 15 cals a min
*Half burpee | Box Burpee
WOD Results
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