Warm-up:
Coaches Choice
Metcon:
RX
In teams of two, alternate rounds:
AMRAP 30 Minutes:
5 Strict Handstand Push-ups
10 Alt. DB Snatches (70/55)
15 Air Squats
200m Run
SCALED/LITE
In teams of two, alternate rounds
AMRAP 30 Minutes:
5 DB Strict Press, AHAP
10 Alt. DB snatches
15 Air Squats
200m Run
OPEN GYM WOD
Warm-up:
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m
Strength:
A. Front Squat
3×8 @70%+
B. Push Press
2-2-2-2-2
Build weight over sets
Met-Con
6 Rounds:
10 GHD Sit Ups
14 Power Snatch 75/55lbs
18 Pull Ups
Sidework:
A. Gymnastics
For Time:
80 Toes to Bar
Choose a sustainable fixed set and repeat until you reach 80 reps
B. Accessory
For Time:
6 Rope Climbs
Rest 2:00
5 Rope Climbs
Rest 2:00
4 Rope Climbs