• Ron McKinstray

Thursday Thriller


Five minutes for each round Row 600 m Amrap Macho Man (50/35) Rest four minutes Row 500 m Amrap Macho Man (60/42.5) Rest four minutes Row 400 m Amrap Mach Man (70/47.5) Rest four minutes Row 300 m Amrap Macho Man Macho Man 3 Power Cleans, 3 front squat, 3 push jerks  


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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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