Warm-up
Coaches Choice
MetCon 1
In teams of 2, one partner works at a time:
For Time,
200 Calorie Row
(10min. cap)
*Partner who is not rowing holds a handstand. Every time the partner who is holding the handstand comes off the wall, partners must switch.
SCALED/LITE
-sub 45/25lb OH plate hold for handstand hold
MetCon 2
In teams of 2, one partner works at a time:
For Time,
120 Box Jump-overs, 24/20"
120 Squat Cleans, 95/65lbs
*Partners must switch every 15 reps.
OPEN GYM
Warm-up
1 Rounds - AFAP:
30/20 Calorie Bike
-then-
3 Steady Rounds:
10 DB Overhead Squats - light
10 Ring Rows
Strength
Back Squat 8×3 @67.5%
(speed work)
MetCon
AMRAP 25 Minutes:
1.5/1k Bike
20 Hang Power Snatch, 75/55lbs
3 Rope Climbs
SCALED
-hang power clean & jerk for snatches
-x3 strict pull-ups for rope climbs
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 6 Rounds:
100m Sprint
(walk slowly back to the start for your rest)
B. EMOM 12 Minutes:
7 Toes to Bar
(row slowly for the remainder of the minute)