Thursday – Purpose / Achievement

Brief:

– GPP: Today the intent is change things up with GPP (general physical preparedness) work.

– Metcon: Pick a pace that you know you can sustain for all 5 rounds today. It will likely be around 75-80% of your max effort.

Metcon:

AMRAP in 20 min:

Farmer Carry x 100 Meters

30s Max Effort Bike or Row

Bottoms-up KB Carry x 30m/arm

Finisher:

 

5 RFT:

21 Double Unders

15 KBS (53, 35)

9 Renegade Rows (35, 25)

Achievement (Renegade Row weight – 50, 35)

15:00 Cap

E.C.:

4 Rounds of:

Goblet Reverse Lunges x 8 each

KB Suitcase Deadlift x 8 each

Rest as needed between sets.

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