Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternating movements
AMRAP 30 Minutes:
50 Double-unders
40 Wallball, 20/14lbs
30 KB Swings, 53/35lbs
20 Burpees to 6" target
10 CTB Pull-ups
SCALED
In teams of two, alternating movements
AMRAP 30 Minutes:
100 Single-unders
40 Wallball, 14/10lbs
30 KB Swings, 44/26lbs
20 Burpees
10 Pull-ups
LITE
In teams of two, alternating movements
AMRAP 30 Minutes:
25 Mountain Climbers
20 Wallball
15 KB Swings
10 Burpees
5 Strict Pull-ups
OPEN GYM
Warm-up
3 Rounds:
10 High Box Jumps
10 Sit-ups
10 Calorie Row
Strength
Power Clean 5x3, AHAP
MetCon
RX
AMRAP 20 Minutes:
10 Burpee Box Jump-overs, 24/20"
10 Calorie Row
10 DB Snatch, 45/25lbs
(RX+ 55/35lb DB snatch)
SCALED
AMRAP 20 Minutes:
10 Burpees over Box 24/20″
10 Calorie Row
10 DB Snatch 35/15lbs
Side Work (optional)
Accumulate 5 Minutes:
L-sit on rings