Warm-up
Coaches Choice
MetCon
In teams of two, for max reps
5 Rounds:
60sec. Partner Wallball, 20/14"
60sec. Box Jump-overs, 24/20"
(partners must switch every 2 reps)
60sec. Synchronized Bar Facing Burpees
60sec. Rest
SCALED/LITE
-lighter wallball/lower box/regular burpees
-one partner works at a time, break each minute up as you see fit
OPEN GYM
Warm-up
Ski/Row 500m - HARD!
-then-
2min. Banded Glute Activation
-then-
4 Rounds:
10 Single-arm DB Push Press - Light
10 Single-arm DB Overhead Squats
(switch arms each round)
Strength
Back Squat 8x3 @60%
(speed work)
MetCon
AMRAP 18 Minutes:
1k Row
12 Squat Cleans, 145/105lbs
6/4 Bar Muscle-ups
SCALED
-less weight on barbell
-x2 CTB Pull-ups for mu's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 8 Rounds For Time:
50m Sprint
2min. Rest
B. Every 3 Minutes for 12 Minutes:
Max Unbroken Strict Handstand Push-ups
-right into-
Max Unbroken Kipping Handstand Push-ups
(you may kick down if you need to re-establish balance between strict and kipping)