Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (8 EMOM 5 Reps)

2 sets @65%
2 sets @70%
2 sets @75%
2 sets @80%

Metcon

Metcon (AMRAP - Rounds and Reps)

15 AMRAP

4 Burpee Box Jump Overs
3 HSPU
2 Snatch @ 70% of 1 RM

Session #2

Gymnastics

Handstand Hold for Time (Time)

Accumulate 3 min of a Handstand Hold.  Every Break 10 V-Ups.

Record how long it took to accumulate 3 min of a hold

Bitch Work

Metcon (Time)

400m Farmers Carry
70#/53# (each hand)

Every Break complete 20 Air Squats
*Don't drop the KB's outside, set them down!!!!

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