Warm-up
Coaches Choice
MetCon
In teams of two, alternate movements
10 Rounds For Time:
7 Deadlifts, 225/155lbs
14 CTB Pull-ups
400m Run
SCALED
-lighter barbell
-chin over bar pull-ups
In teams of two, alternate movements
10 Rounds For Time:
21 KB Swings
7 Strict Pull-ups
400m Run
OPEN GYM
Warm-up
20 Burpee Box Jump-overs (AFAP)
-then-
2 Steady Rounds:
100ft DB Overhead Walking Lunge
2 Rope Climbs
Strength
Back Squat 5×5 @80%
MetCon
AMRAP 35 Minutes:
50ft Front Rack Lunges, 50/35lb DB's
5 Rope Climbs
50ft Overhead Carry, 50/35lb DB's
1k Row
SCALED
-lighter DB's
-x3 strict pull-ups for rope climbs
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Every 90 Seconds for 15 Minutes:
12/8 Calorie Bike
B. Every 2 Minutes for 12 Minutes:
1 Max Set of Muscle-ups
(bike slowly for your rest)