Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one person working at a time
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 225/155lbs
30 CTB Pull-ups
SCALED
In teams of two, with only one person working at a time
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 185/135lbs
30 Pull-ups
LITE
In teams of two, with only one person working at a time
5 Rounds For Time:
400m Run (together)
50 KB Swings
20 Strict Pull-ups
OPEN GYM
Warm-up
8 Rounds:
8 Front Squats
4 Lateral Bar Burpees
Strength
Back Rack Jerk 3x1
(moderate, heavy, moderate)
MetCon
RX
Open Workout "13.3"
AMRAP 12 Minutes:
150 Wallballs, 20/14lbs
90 Double-unders
30 Muscle-ups
SCALED
AMRAP 12 Minutes:
150 Wallballs, 14/10lbs
180 Single-unders
60 Ring Dips
Side Work (optional)
AMRAP 2 Minutes x3
Max Calorie Bike
*Rest 4min. between AMRAP's