Session #1


Get in some pulling and pressing as well as some movement demo

Skill Development

Metcon (AMRAP - Reps)


1 - 5 Strict HSPU / 8 Kipping HSPU / 5 Pike HSPU / 8 Regular Push Ups

2 - 50 DU / 30 DU / 50 SU

3 - 5 Strict C2B / 5 Strict Pull Ups / 5 HARD Ring Rows

Everyone will have to break up and start at different stations.  The point is to work some skill work and push a movement you're not as good at.

You are NOT doing each variation.  Pick one that will challenge you for each station and stay with it.


Metcon (AMRAP - Rounds and Reps)


10 Deadlifts 225#/155#
15 Wallballs
20 Box Jumps 24"/20"

DL 275#/185#

Be sure to pace yourself and move through at a good pace.  Try and time your push at the end so you've pushed as hard as possible to get the best workout you can.