Warm-up
Coaches Choice
MetCon
In teams of two, alternate movements
AMRAP 30 Minutes:
400m Run
30 Box Jumps-overs, 24/20″
30 Wallball, 20/14lbs
Scaling
-lower box height
-less weight on med-ball
LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
200m Run
20 Step-ups
20 Wallball
OPEN GYM
Warm-up
4 Rounds:
10 KB Taters, 53/35lbs
100m Run
Strength
Find a 3RM Deadlift
MetCon
For Time:
30/20 Calorie Bike
20 Box Jump-overs, 24/20″
10 Power Cleans, 165/115lbs
Scaling
-lower box
-less weight on power cleans
Side Work (optional)
A. For Time:
1-mile Run
B. AMRAP 3 Minutes x2:
2 UB CTB Pull-ups
4 UB CTB Pull-ups
6 UB CTB Pull-ups
8 UB CTB Pull-ups
10 UB CTB Pull-ups
(rest 3min. between AMRAP's)