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