2.21.25 Workout of the Day

Friday 515 ladies

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Barbell
Conditioning
Open 21.3 [15 minute cap]
15 front squats (95/65)
30 toes-to-bars
15 thrusters

Rest 1 minutes

15 front squats (95/65)
30 chest-to-bar pull-ups
15 thrusters

Rest 1 minutes

15 front squats (95/65)
30 Bar MU
15 thrusters

Immediately into

Open 21.4
Complete the following complex for max load: [7 minute cap]
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Interval
Conditioning
Non Barbell "Open 14.1".. ish
10 Minute AMRAP
30 Double Unders
10 Double DB Hang snatch (35/20’s)

Rest 3 minutes

10 Minute AMRAP
4 strict pull-ups or pushups
8 KB SDHP (70/53)
12 Air squats

Rest 3 minutes

10 Minute AMRAP
5 Calorie Bike @ 80 %
10 GHD Reverse Hypers
12 Alternating v-ups

-Stagger AMRAPs-