Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (6x3+4 Front Squats)

Every 2 min complete 3 pause front squats + 4 regular front squats for 5 sets.
Pause 2 full seconds in the bottom of pause squats

1x3+4 - 0:00 @ 55%
1x3+4 - 2:00 @ 55%
1x3+4 - 4:00 @ 55%
1x3+4 - 6:00 @ 55%
1x3+4 - 8:00 @ 55%
1x3+4 - 10:00 @ 55%

Metcon

Metcon (AMRAP - Reps)

14 AMRAP
2-4-6-8-10-12-etc...

Thrusters 95#/65#
T2B

Rx+
115#/85#

Session #2

Gymnastics

Seated Rope Pull Ups (Based on Level)

Sit straddling the rope.  Reach as high as possible.  Pull yourself as high as you can maintaining a straddle and your feet coming off the ground.  Then lower yourself back down to the floor.

L1 - Foot assisted Rope Pull Ups
5x6 (3/each arm)

L2 - L-Sit Rope Pull Up
5x8 (4/each arm)

L3 - L-Sit Straddle Pull Up
5x10 (5/each arm)

Weightlifting

GHD Hip Extensions (4x10)

Lock into the GHD facing down.  Keep a straight line from your hips to your shoulders.  Lower your torso down till it is perpendicular to the floor and then pull yourself back up to parallel with the floor.  Maintaining a straight back the entire time.

Bitch Work

Metcon (No Measure)

16 EMOM
min 1 - 12 OHS 95#/65#
min 2 - 10 Strict T2B

*Scale to your ability

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