Session #1
Warm-up
Coaches Choice
Weightlifting
Front Squat (6x1+9 Front Squats)
Every 2:30 min complete 1 pause front squat + 9 regular front squats for 6 sets.
Pause 1 full seconds in the bottom of pause squats
1x1+9 - 0:00 @ 70%
1x1+9 - 2:30 @ 70%
1x1+9 - 5:00 @ 70%
1x1+9 - 7:30 @ 70%
1x1+9 - 10:00 @ 70%
1x1+9 - 12:30 @ 70%
Metcon
Metcon (Time)
For Time
20 min cap
30-20-10
Pull Ups
Deadlift 115#/85#
into
20-15-10
S2OH 115#/85#
Bar Facing Burpees
Rx+
C2B
135#/95#
Session #2
Gymnastics
Metcon (AMRAP - Reps)
Gymnastics EMOM
18 EMOM
L1
1 - 10 Knee Tucks + Rotation or Just Knee Tucks
2 - 20 SU + 8 Ring Rows
3 - 10 Push Ups
21 EMOM
L2
1 - 8 T2B
2 - 15 DU + 8 Pull Ups
3 - 7 HSPU
24 EMOM
L3
1 - 12 T2B
2 - 30 DU + 8 C2B
3 - 3 Strict HSPU + 7 Kipping HSPU
Weightlifting
Back Rack Revers Lunges (4x16)
Bitch Work
Metcon (AMRAP - Reps)
Every 10 seconds till failure
1 Squat Clean @ 70%