Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (5 EMOM of 5 reps @ 75% across)

5 min to warm up to 75%.  This is going to go fast.  Get your barbell and weights and get to work.
When Squatting you get 1 breath at the top and then MUST go back down.  The weight is light and the breathing is to prepare you for future weeks

Metcon

Metcon (Time)

3 RFT
200m run
21 Wallballs 20#/14#
15 Box Jumps 24"/20"
9 T2B

Rx+
WB 30#/20#
Box Jumps 33"/24"
Strict T2B

Session #2

Gymnastics

Strict Pull Ups (6x3 @ 5RM with 2min between sets)

Pronated Grip Pull Ups

All 6 sets should be at your 5 RM.  This shouldn't be too hard for the first couple sets but will get worse as you go.

Bitch Work

Metcon (9 Rounds for time)

3 sets of
500m row @ 1k PR pace
250m row @ conversational pace
250m row @ 100% (red line pace)
Rest 3 min between sets

 

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