Warm-up
Coaches Choice
MetCon
RX
AMRAP 3 Minutes x5:
10 DB Snatch, 55/35lbs
10 Box Jump-overs, 24/20"
10 CTB Pull-ups
(rest 3min. between AMRAP's)
SCALED
AMRAP 3 Minutes x5:
10 DB Snatch, 55/25lbs
10 Box Jump-overs, 20/16"
10 Pull-ups
(rest 3min. between AMRAP's)
LITE
AMRAP 3 Minutes x5:
10 DB Snatch
10 Box Step-overs
5 Strict Pull-ups
(rest 3min. between AMRAP's)
OPEN GYM
Warm-up
Couch Stretch, 2min./side
-then-
50 Push-ups in sets of 5
-then-
30/20 Calorie Bike (HARD)
Strength
Find a 3RM Back Squat
(no oly’s, belt, or sleeves)
MetCon
RX
AMRAP 6 Minutes:
4 Muscle-ups
8 Deadlift, 225/155lbs
SCALED
AMRAP 6 Minutes:
6 Ring Dips
8 Deadlift, 185/135lbs
Side Work (optional)
Accumulate 7 Minutes:
Nose & Toes Handstand Hold