Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (Front Squat EMOM)

12 EMOM

1 - 8 Front Squats @70%
2 - 8-12 Push Ups
3 - 30 - 50 DU

40-80 SU * More than last week

Rx+
2 - 8-12 HSPU
3 - 30 - 50 Unbroken DU
**If you can do Strict do strict for as long as possible

Push-ups (EMOM)

12 EMOM

1 - 8 Front Squats @70%
2 - 8-12 Push Ups
3 - 30 - 50 DU

40-80 SU * More than last week

Rx+
2 - 8-12 HSPU
3 - 30 - 50 Unbroken DU
**If you can do Strict do strict for as long as possible

Handstand Push-ups (EMOM)

12 EMOM

1 - 8 Front Squats @70%
2 - 8-12 Push Ups
3 - 30 - 50 DU

40-80 SU * More than last week

Rx+
2 - 8-12 HSPU
3 - 30 - 50 Unbroken DU
**If you can do Strict do strict for as long as possible

Double-Unders (EMOM)

12 EMOM

1 - 8 Front Squats @70%
2 - 8-12 Push Ups
3 - 30 - 50 DU

40-80 SU * More than last week

Rx+
2 - 8-12 HSPU
3 - 30 - 50 Unbroken DU
**If you can do Strict do strict for as long as possible

Metcon

Metcon (AMRAP - Rounds and Reps)

16 AMRAP

21 Wallballs 20#/14#
14 Clean and Jerks 115#/85#
7 Burpee Box Jumps 24"/20"

Rx+
135#/95#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

Conans

L1
5x3

L2
5x5

L3
5x8

Weightlifting

Weighted Step-ups (5x20)

50#/35# DB

Bitch Work

Metcon (Time)

3 RFT

15 D-Ball Squat Cleans 100#/80#
15 Burpees over the ball

Comment