Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (EMOM)

10 EMOM

Even - 12 - 15 DL 185#/125#
Odd - 10-14 Pull Ups

Rx+
225#/155#
12-15 C2B

**Try to hold the same number of C2B each round as you did last week or increase by 1 rep

Pull-ups (EMOM)

10 EMOM

Even - 12 - 15 DL 185#/125#
Odd - 10-14 Pull Ups

Rx+
225#/155#
12-15 C2B

**Try to hold the same number of C2B each round as you did last week or increase by 1 rep

Chest-To-Bar Pull-ups (EMOM)

10 EMOM

Even - 12 - 15 DL 185#/125#
Odd - 10-14 Pull Ups

Rx+
225#/155#
12-15 C2B

**Try to hold the same number of C2B each round as you did last week or increase by 1 rep

Metcon

Metcon (AMRAP - Rounds and Reps)

7 AMRAP

7 Hang Power Snatch 95#/65#
7 KB Swings
7 OHS 95#/65#

Session #2

Gymnastics

Metcon (3 Rounds for reps)

L1
3xME Push Ups

L2
3xME HSPU

Weightlifting

Weighted Hip Bridges (5x12)

Bitch Work

Metcon (Time)

Core

L1
3 RFT
30 Sit Ups
60 SU

L2
3 RFT
30 Weighted Sit Ups 40#/30#
50 DU

L3
3 RFT
40 GHDSU
80 DU

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