Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
—
:20/:20 Scorpion Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch

General Prep (4-6 min)
2 Sets: For Quality
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
5 Tall Muscle Clean
5 Strict Press
5 Front Squats

Specific Prep (8-10 min)
3 Bar Facing Burpees
6 Bar Kip Swings
6 Kipping Knee Raises or Toes to Target
4-6 Thrusters @ Warm-Up Loads
3 Bar Facing Burpees
6 Toes to Bar or Modification
6 Thrusters @ Working Load
–
Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Strength
Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo (2 seconds down, 0 pause, shoot up, 1 second pause at top)
Strict Press starts @ 80%+ and build to a heavy 3 or the day

Workout
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 95/65lb, 43/30kg

Level 2:
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Alternating Toe to Bar
Barbell: 75/55lb, 34/25kg
Level 1:

12:00 AMRAP
3 Burpee Bar Step-Overs
5 Thrusters
7 Hanging Knee Raises
Barbell: 45/35lb, 20/15kg

Coaching Notes, Strategy, and Goals
Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions
RPE: 8/10
Movement Breakdown & Strategy
3 Bar Facing Burpees
Move efficiently but not recklessly.
Step down, jump up, quick turn-and-face the bar each time.
Use burpees to regulate heart rate—don’t sprint but stay moving.
Keep breathing controlled during these short sets.

5 Thrusters (95/65 lb, 43/30 kg)
Lightweight and fast cycling.
Aim to go unbroken every time.
Breathe at the top of the rep, not during the squat or press.
Keep the bar path tight and use strong hip drive to make the press-out easier.

7 Toes-to-Bar
Midline and grip will fatigue over time, but sets are small.
Aim for unbroken or quick 4-3, 5-2 sets if needed.
Focus on tight kip swings and minimize excessive arching.
Relax the grip slightly at the top to save hands when possible.
Scaling options: hanging knee raises or toes-to-space if needed.
Pacing & Recovery Tips
Early rounds should feel smooth and repeatable—no sprinting in the first 3-4 minutes.
Breathing is key: breathe through the burpees and thrusters so you’re composed when you hit the rig.
If grip starts to fail later, quick sets on toes-to-bar will preserve rhythm without full burnout.
Push hard in the final 2-3 minutes—finish strong by speeding up cycle time slightly on each movement.
Final Thoughts
“First Principles” is a classic CrossFit-style test: light barbell, gymnastics skill, and aerobic pacing under fatigue. Smooth movement, quick transitions, and smart breathing patterns will separate the top scores. Athletes who can stay nearly unbroken and minimize downtime will crush this AMRAP.