Warm-up
Coaches Choice
MetCon
For Time w/ Partner:
2000m Row (alt. 500m intervals)
-then-
10 Rounds: (alt. full rounds)
9 Front Squats, 155/105lbs
12 CTB Pull-ups
-then-
1-mile Run (alt. 400m intervals)
SCALED
-less weight on barbell
-standard pull-ups
LITE
For Time w/ Partner:
2000m Row (alt. 500m intervals)
-then-
10 Rounds: (alt. full rounds)
6 Strict Pull-ups
12 Goblet Squats
-then-
800m Run (alt. 200m intervals)
OPEN GYM
Warm-up
Banded Overhead Distraction, 2min./side
-then-
3 Steady Rounds:
50ft. Handstand Walk
16 Alt. DB Snatch
*Sub 5 Wall Walks for HS walk
Strength
Find 1RM Push Jerk
MetCon
AMRAP 12 Minutes:
30 Double-unders
10 Toes to Bar
10 Power Cleans, 115/75lbs
(RX+ 135/95lb clean)
SCALED
-lateral bar hops for DU's
-knees to elbows for TTB
-less weigh on cleans
Side Work (optional)
For Time
21/12 Calorie Bike
21 Deadlifts, 225/155lbs
1min. Rest
15/9 Calorie Bike
15 Deadlifts
1min. Rest
9/6 Calorie Bike
9 Deadlifts