Warm-up

Mobility

Work on your Mobility
Examples:
-Banded stretches
-Foam roller
-Lacrosse ball
-Static stretching

5-10 mins to do dynamics and mobility.
-Barbell warm up

Gymnastics

Handstand Push-ups (10' )

Coaches Choice.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

Skill Development

Timed Intervals

Metcon (3 Rounds for time)

3 Rounds
2 Legless or 4 Rope Climbs
12 Alternating DB Snatches (<75#,<50#)
24 Pistols
36 DU (Unbroken)

Rest 5 minutes between each round. Each round should be all out effort.

Accessory Work

3 Rounds
Strict T2B (4-6 Reps)
Bent over Row (6-8 Reps)
Chinese Plank (up,down) (45-60 Secs)
GHR (8-10 Reps)

Strict Toes-To-Bar (4-6 Reps)

Have a slow tempo on the way up and down. Tempo: 3 secs up and 3 secs down

Bent Over Row (6-8 Reps)

Keep good position. Moderate weight.

chinese plank ((Up, Down) 45-60 secs)

Stay tight.

Glute-Ham Raises (3 Sets)

Make sure you are engaging your posterior chain properly.

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