Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (6x3+3 Front Squats)

Every 2 min complete 3 pause front squats + 3 regular front squats for 5 sets.
Pause 2 full seconds in the bottom of pause squats

1x3+3 - 0:00 @ 50%
1x3+3 - 2:00 @ 50%
1x3+3 - 4:00 @ 50%
1x3+3 - 6:00 @ 50%
1x3+3 - 8:00 @ 50%
1x3+3 - 10:00 @ 50%

Metcon

Metcon (AMRAP - Rounds and Reps)

18 AMRAP

Cash In :
40 Burpees
then
15 Deadlifts 135#/95#
10 Hand-Release Push Ups
5 Lateral Bar Burpees

Rx+
DL 185#
HSPU

Session #2

Gymnastics

Strict Toes-To-Bar (3x10)

L1 - Ball Ups (Knee tucks + rotation)

L2 - Strict T2B
*bent knees

L3 - Strict T2B
*straight legs

Weightlifting

Jefferson Curls (3x10)

Start by standing on a box.  Tuck your chin and continuing curling your spine until you reach as far as possible.  Don't set your hips back.

Bitch Work

Metcon (5 Rounds for time)

5 Rounds

500m Row
15 KB/DB Thrusters 40#/25#

Rest 2 minutes between rounds

***Goal is to not pace and go hard

 

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