Warm-up

Row 1000m (70-80%)
Men - 4:00
Women- 4:20
Gymnastic EMOM 9'
1) 30 DU+ 5 Pull ups
2) 2 HSPU+ 5 Burpees
3) 15 Hollow Rocks+ 15 Arch Rocks

Gymnastics

2' ME C2B Pull ups
*Rest 2 mins
2' ME Pull ups
*Rest 2 mins
2' HSPU

Barbell Cycling

Every 2 mins for 20mins (10 Sets)
All reps must be touch in go!
0- 10 Reps 50% Men +10# Women +5#
2:00- 9 Reps + 10lbs/5lbs
4:00- 8 Reps + 10lbs/5lbs
6:00- 7 Reps + 10lbs/5lbs

Metcon

Open Prep

Metcon (AMRAP - Rounds and Reps)

18'
15 Box Jumps 24"/20"
12 Push Press 115#/75#
9 T2B

Rest 5 min

Metcon (AMRAP - Rounds and Reps)

7'
3 Thrusters 95#/65#
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
etc...

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