Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one teammate working at a time
For Time:
1200m Run (together)
-then-
12 Rounds:
8 Strict Handstand Push-ups (4 each)
16 CTB Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)
SCALED
In teams of two, with only one teammate working at a time
For Time:
1200m Run (together)
-then-
12 Rounds:
8 DB Strict Press (4 each)
16 Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)
LITE
In teams of two
For Time:
1200m Run (together)
-then-
16 Rounds: (alternate movements)
6 Strict Pull-ups
12 DB Push Press
18 Air Squats
OPEN GYM
Warm-up
3 Rounds:
10 Burpees
10 Strict Pull-ups
Strength
Power Clean 6×2, AHAP
MetCon
RX
AMRAP 15 Minutes:
200m Run
5 Squat Clean & Jerk, 165/110lbs
SCALED
AMRAP 15 Minutes:
200m Run
5 Squat Clean & Jerks, 135/95lbs
Side Work (optional)
3 Rounds:
1min. OH Plate Hold, 45/25lbs
Rest 30sec.
1min. Plate Pinch, 25/15lbs in each hand
Rest 30sec.