Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate rounds
AMRAP 30 Minutes:
5 Strict Handstand Push-ups
10 KB Swings, 53/35lbs
15 Air Squats
200m Run
(RX+ 70/53lb KB)
SCALED
In teams of two, alternate rounds
AMRAP 30 Minutes:
5 DB Strict Press, AHAP
10 KB Swings, 44/26lbs
15 Air Squats
200m Run
LITE
In teams of two, alternate rounds
AMRAP 20 Minutes:
3 DB Strict Press
6 KB Swings
9 Air Squats
100m Run
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
MetCon
RX
AMRAP 6 Minutes:
4/3 Muscle-ups
8 Deadlift, 225/155lbs
SCALED
AMRAP 6 Minutes:
6 Ring Dips
8 Deadlift, 185/135lbs
Side Work (optional)
Accumulate 7 Minutes:
Noes & Toes Handstand Hold