3881 Saturday 9/21/2024

A
15-10-5
Cal ride
KB Goblet squat
Double KB push press

B
Work to a heavy thruster from the rack

C
With a partner
“Django”

5 bar muscle ups
27 Back squats(from the ground) (95/65)
27 Bar facing burpees

5 bar muscle ups
21 Front squats (115/85)
21 Bar facing burpees

5 bar muscle ups
15 Overhead squats (135/95)
15 Bar facing burpees

5 bar muscle ups
9 Thrusters (155/105)
9 Bar facing burpees

*Each partner does the full work, alternating. P1 does 5 bmu, then p2 does 5 bmu. P1 does 27 squats, P2 does 27 squats etc.

D
Accumulate 3 minutes of a heavy sandbag hold