Warm-up
Coaches Choice
MetCon
In teams of 2, alternate rounds
AMRAP 3 Minutes x8: (4 AMRAP's each)
500/400m Row
-then-
Max rounds of the following in remaining time,
8 Thrusters, 95/65lbs
8 Lateral Bar Burpees
OPEN GYM
Warm-up
5-10min. Mobility (athletes choice)
-then-
2 Steady Rounds:
10 Banded Good Mornings
10 Single-leg KB Deadlifts (each side)
10 Empty Bar High Hang Squat Snatch
Strength
4 Rounds For Reps:
30sec. Max Squat Snatches @70-75%
Rest 3min.
*Work on T&G reps.
MetCon
5 Rounds For Time:
30 Double-unders
15/10 Calories Assault Bike
30 Double-unders
Rest 1min.
Side Work (optional)
EMOM 10 Minutes:
2-4 Muscle-ups