Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (5x10 Back Squats)

Every 3 min 10 Back Squats @ 65%

1x10 - 0:00@65%
1x10 - 3:00@65%
1x10 - 6:00@65%
1x10 - 9:00@65%
1x10 - 12:00@65%

Metcon

Metcon (Time)

For Time:
13 min cap

21-15-9
Pull Ups
HR Push Ups
T2B

Rx+
C2B
HSPU
T2B

Session #2

Gymnastics

Metcon (AMRAP - Reps)

Core Work

L1
4x30 Banded Pull Overs

L2
4x12 Knee Tucks + 4 sec straight leg negative

L3
4x10 Knee Tuck + Twist

L4
4x10 Around the Worlds

Weightlifting

Jefferson Curls (3x12)

Start by standing on a box.  Tuck your chin and continuing curling your spine until you reach as far as possible.  Don't set your hips back.

Heavier than last time

Bitch Work

Metcon (2 Rounds for reps)

1 Squat Clean Every 20 sec @75% Until Failure

Rest 2 minutes
Repeat 1x

Comment