Warm-up

Coaches Choice

 

 

Midline Accessory

 

Metcon (No Measure)

0:45 on / 0:15 off
3 Rounds through

Prone PVC Snatch Grip Press Outs
Reverse Fly's (DB or Change Plates)

 

Weightlifting

(Weight)

10 EMOM
5 Thrusters

 

Start at a light weight and increase every round

 

Metcon

(Time)

5 RFT
15 DL 225#/155#
12 Box Jumps
9 Push Ups

 

This should be a pace for the first 3 rounds and then pick it up and finish strong the last 2 rounds

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