Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (EMOM)

12 EMOM

1 - 8 Back Squats @70%
2 - 12 Burpees
3 - Rest

Rx+
20 Burpees

Metcon

Metcon (AMRAP - Rounds and Reps)

For Time:
16 min cap

10 Rounds
10 Med Ball Cleans 20#/14#
10 Sit Ups
20 DU

*40 SU

Session #2

Gymnastics

Metcon (AMRAP - Reps)

Pulling

L1
5x8 Modified Rope Climbs

L2
5x5 Rope Pull Ups (each arm) **Heels stay on ground

L3
5x4 Straddle Rope Pull Ups (each arm) **Feet come over ground in swaddle L-Sit

Weightlifting

Bent Over Row (5x5)

Find a heavy 5 RM

Bitch Work

Metcon (Time)

5 RFT

9 Burpees
12 Snatches 115#/85

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