Workout of the Day
AMRAP in 8 minutes:
10 thrusters
10 lateral burpees

Today you’ll be doing a short and intense workout first, followed by longer conditioning work at a submaximal effort. Scale your thrusters so that they never take more than two sets to complete, and do your best to keep a strong pace throughout the workout.

Rest and transition for about 5-10 minutes before starting the Accessory Conditioning work below. Your coach will call for your score from this workout to record on the whiteboard, rather than the Accessory Conditioning.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 8×0:45 on, 0:15 off

Accessory Conditioning
6 rounds:
30 seconds of step ups
30 seconds of rest
30 seconds of burpees
30 seconds of rest
30 seconds of light wall balls
30 seconds of rest

Move through these stations at a smooth and relaxed pace; keep your breathing under control and use a wall ball weight 2-4 pounds under what you’d typically grab. Although this will be a much easier effort than the main workout, you should still be focused on excellent movement quality and filling each 30 second interval with work.