GC 60MIN

STRENGTH
5×3 (30×1)*
Front Squat
*Moderate loading across all sets.

WORKOUT
“Point Break”

For Time:
9-7-5-15-12-9
Front Squat (135/95)
Bar Facing Burpee

GC 45MIN

STRENGTH
Every 2min for 10 Minutes
7-14 Back Squats
7-14 Strict Pull-ups or Ring Rows
*Light to Moderate weight
on Back Squat. Athlete’s choice on rep scheme.

WORKOUT
8 Minute AMRAP:
2-4-6-8…
Pull-ups
10-10-10-10…
Thrusters (75/55)

GC 30MIN

WORKOUT
DEATH BY DB THRUSTER*
MIN 1 – 1 Thruster…rest remainder
MIN 2 – 2 Thrusters…rest remainder
MIN 3 – 3 Thrusters…rest remainder
*Continue until you are not
able to complete the
amount of thrusters in the minute…

OPTIONAL FINISHER
2-3 SETS
5 Cat/Cows
10 Alt. Bird Dogs
15 Double Dumbbell Bicep Curls
-Rest as needed b/t Sets