Warm-up
Coaches Choice
MetCon
Teams of two, For Time
1.5-mile Run (400m intervals)
150 Pull-ups (15 rep intervals)
250 Push-ups (25 rep intervals)
350 Air Squats (35 rep intervals)
1.5-mile Run (400m Intervals)
(RX+ 20/14lb vest)
OPEN GYM
Warm-up
5-10min. Mobility (athletes choice)
-then-
AMRAP 4 Minutes: (primer)
12 Calorie Row
8 Hang Clusters, 35/20lb DB's
4 Toes-to-bar
Strength
3 Rounds For Reps:
30sec. Max Squat Cleans @60-65%
Rest 3min.
*Work on T&G reps.
MetCon
10 Rounds For Time:
10 Calorie Assault bike
10 Bar Facing Burpees
Rest 1min.
Side Work (optional)
EMOM 10 Minutes:
1-3 Muscle-ups