Warm-up

Coaches Choice

Midline Accessory

Metcon (No Measure)

4 Rounds
0:45 on/ 0:15 off

Hanging L-Sit/Knee Tuck
Wall Sit

Weightlifting

Push Press (6 EMOM 5 reps)

This is going to get FAST and HEAVY early so get your mind right and push yourselfs.  Make sure you're not redipping on the lockout and to keep your core tight throughout.

Metcon

Metcon (Time)

For Time
30-20-10
Thrusters 75#/55#

200m Run after every round

Rx+
95#/65#

Be sure to plan out your thrusters.  The run should be treated as a break or a rest so that you can do bigger sets on the thrusters.

 

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