Warm-up
Coaches Choice!
Strength
Weighted Pull-ups (10' to find 1 RM)
Gymnastics
Metcon (AMRAP - Rounds and Reps)
Death by Gymnastic complex
Level #1
1 T2B+1 Pull up+1 C2B
Level #2
1 Pull up+1 C2B+1 Bar MU
Metcon
Metcon (AMRAP - Rounds and Reps)
"Macho Man"
3 Power Cleans (185#/135#)
3 Front Squats
3 STOH
*Rest 5 mins
"Frantasy land" (3 Person groups)
21-15-9
Thrusters (95#/65#)
Pull ups
15-12-9
Thrusters (115#/85#)
C2B
12-9-6
Thrusters (135#/95#)
Bar MU
Testing
Metcon (Time)
Sled time!
Depending on time
Accessory Work
KB bent over row/Strict pull up/GHR's
3 Rounds: NOT FOR TIME
1a. KB bent over row 3x8
* Rest 45-60 secs
1b. Strict Pull ups 3x8
* Rest 45-60secs
1c. Partner GHR's 3x8
* Rest 45-60secs