Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (5x10 Back Squats)

Every 3 min 10 Back Squats @ 70%

1x10 - 0:00@70%
1x10 - 3:00@70%
1x10 - 6:00@70%
1x10 - 9:00@70%
1x10 - 12:00@70%

Metcon

Metcon (Time)

For Time:
20-15-10-5
12 min cap

Burpee Box Jumps 24"/20"
Front Squat 95#/65#

Rx+
30"/24"
115#/85#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

General Pulling

L1
4x15 Unbroken Ring Rows

L2
4x8 L-Sit Ring Pull Ups

L3
4x12 Strict Pull Ups

L4
4x15 Strict C2B

*Do large sets.  Don't try to break it up evenly

Weightlifting

Glute-Ham Raises (4x14)

Bitch Work

Metcon (Time)

5 RFT

10 G2S 100#/80#
250m Row

 

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