Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (8x4 Pause Front Squats)

Every 90 sec we will do 4 (3 sec) pause squats @ 70%.

1x4@0:00
1x4@1:30
1x4@3:00
1x4@4:30
1x4@6:00
1x4@7:30
1x4@9:00
1x4@10:30

This means it doesn't have to be slow but control your descent down to the bottom.  Hold for 3 FULL seconds and then explode up.  Repeat 3x

Metcon

Metcon (Time)

For Time
10 min cap

50 KBS 53#/35#
30 Box Facing Burpee Box Overs 24"/20"
10 C2B

Rx+
Box 30"/24"
Bar Muscle Ups

Session #2

Gymnastics

Pull-ups (Based on Levels)

L1
8 EMOM
ME Unbroken Ring Rows (stop at 30 sec if still going)

L2
8 EMOM
ME Unbroken L-Sit Assisted Ring Pull Ups (stop at 30 sec if still going)

L3
8 EMOM
ME Unbroken kipping/butterfly pull ups (stop at 30 sec if still going)

L4
8 EMOM
ME Unbroken kipping/butterfly C2B (stop at 30 sec if still going)

Weightlifting

Deadlift (Build toheavy 4 beltless)

Do NOT Touch and Go.  Lower the bar slowly and reset after each deadlift.  Try to hit the same weight as last week

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