Warm-up
Coaches Choice
MetCon
In teams of two, only one partner works at a time
For Time:
100 CTB Pull-ups
400m Farmer’s Carry - AHAP
100 Walball, 30/20lbs
400m Farmer’s Carry
100 Burpee Box Jump-overs, 24/20″
400m Farmer’s Carry
SCALED/LITE
-chin over bar pull-ups (band okay) or ring rows
-less weight on farmers carry and wallball
-lower box or step-ups for burpee box jump-overs
OPEN GYM
Warm-up
3 Steady Rounds:
400m Run
10 Good Mornings
Strength
Squat Snatch 4×5 @65-70%
(steady 2k bike between sets)
MetCon
For Time:
15-12-9
Hang Squat Snatch, 95/65lbs
Handstand Push-ups
(RX+ 115/85lb snatch)
SCALED
-less weight on snatch
-DB push press for HSPU's
Side Work (optional)
Alt. EMOM for 16 Minutes:
50ft. Farmers Carry - HAF
50ft. Back Rack Walking Lunges @50%+ BW