Skill Development

Metcon (No Measure)

15 EMOM
Min 1 - 200m Run
Min 2 - 7 C2B
Min 3 - 1 Rope Climb/1 Legless

Weightlifting

Thruster (EMOM)

Every Minute on the Minute
5 Thrusters
95#/65# Starting Weights
Every successful minute add 10# total.

Gymnastics

Metcon (5 Rounds for reps)

Press Complex
5 EOMOM
24' HS walk to wall + ME Kipping HSPU

Metcon

Metcon (Time)

Auxiliary Work

100' Sled Push
100' Sled Pull
20 Single leg RDL's/per leg 53#/35#
25 V-Ups
30 Hip Bridges (heavy)

 

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