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%

 

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