Warm-up
Coaches Choice
MetCon
5 Rounds For Time: (40min. cap)
200m Run
20 Pull-ups
200m Run
20 Push-ups
200m Run
20 Sit-ups
200m Run
20 Air Squats
SCALED/LITE
5 Rounds For Time: (40min. cap)
100m Run
10 Pull-ups
100m Run
10 Push-ups
100m Run
10 Sit-ups
100m Run
10 Air Squats
*SUB band assisted pull-ups or ring rows as needed.
Strength (optional)
Make up a lift you missed earlier in the week
A. Find 1RM Power Clean
B. Find 3RM Back Squat
C. In 10 Minutes:
Find 1RM Push Press
-then-
In 10 Minutes:
Find 1RM Split Jerk
