Session #1

Warm-up

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

Skill Development

Metcon (AMRAP - Reps)

18 EMOM

1 - 1 Legless/ 1 Rope Climbs / 5 Modified Rope Climbs

2 - 8 Strict Ring Dips / 5 Ring Dips / 5 Box Dips

3 - 12 Pistols / 10 Pistols to a box / 10 Bulgarian Split Squats

4 - 5 Strict C2B / 5 Strict Pull Ups / 5 HARD Ring Rows

5 - 10 sec Freestanding HS Hold / 30 sec Wall Facing HS / 20 sec Pike Push Up Hold

6 - 15/12 Cal Row

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

Metcon (AMRAP - Rounds and Reps)

7 AMRAP

10 Power Cleans 135#/95#
20 Push Ups

Rx+
PC 155#/105#
HSPU

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.

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