Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (4x12 Back Squats)

Every 3 min 12 Back Squats @ 65%

1x12 - 0:00@65%
1x12 - 3:00@65%
1x12 - 6:00@65%
1x12 - 9:00@65%

Metcon

Metcon (Time)

For Time:
5-10-15-20-25-30
12 min cap

KBS 53#/35#
Sit Ups
Wallballs 20#/14#

Rx+
KBS 70#/53#
WB 30#/20#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

General Pulling

L1
4x15 Unbroken Ring Rows

L2
4x8 L-Sit Ring Pull Ups

L3
4x12 Strict Pull Ups

L4
4x15 Strict C2B

*Do large sets.  Don't try to break it up evenly

Weightlifting

Good Mornings (3x12)

Heavier than last time

Bitch Work

Metcon (Time)

8 Rounds

50 DU
300m Ski Erg

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