Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (EMOM)

12 EMOM

Even - 8-10 Deadlifts 185#/125#
Odd - 6-10 T2B

Rx+
225#/155#
12-18 T2B

**Try to hold the same number of T2B each round as you did last week or increase by 1 rep

Toes-To-Bar (6 sets )

12 EMOM

Even - 8-10 Deadlifts 185#/125#
Odd - 6-10 T2B

Rx+
225#/155#
12-18 T2B

**Try to hold the same number of T2B each round as you did last week or increase by 1 rep

Metcon

Metcon (Time)

For Time:

Buy In:
50 Box Jumps 24"/20"
then
21-15-9
Wallballs 20#/14#
S2OH 95#/65#

Rx+
30#/20#
135#/95#

Session #2

Gymnastics

Metcon (No Measure)

Core

5 RNFT
10 Hollow Rocks
10 Arch Rocks
10 V-Ups
10 sec Hollow Hold
10 sec Arch Hold
Rest 1 minute

*try and move continuously through movements till you reach the rest period

Weightlifting

Farmer's Carry (5x100')

Find the heaviest unbroken 100' possible

Bitch Work

Metcon (AMRAP - Reps)

Max Effort T2B in 4 sets
Add all your sets together to get total reps

Rest 2 min between each set.

*Scale to
K2E
K2C
Straight Knee Tucks

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