A. Primer
2x 30 Sec Glute Bridge Hold
B. H+F+P:
Back Squat
3,2,1,3,2,1 (Wave Loading)
*First set should be @ 80%
Example: Avatar has a 300lb Back Squat 1RM
Set 1: 3 @ 240
Set 2: 2 @ 260
Set 3: 1 @ 285
Set 4: 3 @ 250
Set 5: 2 @ 270
Set 6: 1 @ 290
C.
H Partner Workout:
For Time: 12 Min Time Cap
16-12-8
DB Thrusters (25/h,15/h)
Ring Rows
Into
12-10-8
DB Thrusters (30/h,20/h)
Jumping Pull Ups
Into
10-8-6
DB Thrusters (35/h,25/h)
Vertical Ring Rows
F Partner WOD:
For Time: 12 Min Time Cap
18-16-14
Thrusters (75/55)
Pull Ups
Into
16-14-12
Thrusters (95/65)
Chest to Bar Pull Ups
Into
14-12-10
Thrusters (115/85)
Bar Muscle Ups or Strict Pull Ups
P Partner WOD:
For Time: 12 Min Time Cap
24-20-16
Thrusters (95/65)
Pull Ups
Into
20-16-12
Thrusters (115/85)
Chest to Bar Pull Ups
Into
16-14-12
Thrusters (135/95)
Bar Muscle Ups