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

In place of 1b. we will do Chinese Planks 45-60 secs

Comment