Session #1

 

Warm-up

Coaches Choice

 

Weightlifting

If you were not here last week and don't have a 5RM then use 85% for the first 2 sets and then go up to 88% for your next 2 sets then add weight according to your comfort level.

 

Back Squat (5x5 @ 100% of your 5RM)

5 sets at 100% of the previous weeks 5RM

 

Metcon

In Teams of Two
For Time
100 Thrusters 95#/65#
EMOM 3 Burpees

Rx+
135#/95#
5 Burpees

At the top of every minute complete 3/5 burpees then with the remaining time in that minute get as many thrusters as possible, broken up between the two teammates however you choose.

Session #2

Gymnastics

Handstand Push-ups (5 sets (see below))

4x80%
1x70%
Rest 90 sec between all sets

 

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