Warm-up
Coaches Choice
MetCon
RX
In teams of three, alternate full rounds
AMRAP 15 Minutes:
3 Power Cleans, 135/95lbs
6 Burpee Box Jump-overs, 24/20″
-rest 5min. then-
AMRAP 15 Minutes:
10 Pull-ups
20 KB Swings, 53/35lbs
SCALED
-115/75lb cleans
-20/16" box
-band assisted pull-ups
-44/26lb kettlebell
LITE
In teams of three, alternate full rounds
AMRAP 15 Minutes:
6 DB Snatches
6 Burpees
-rest 5min. then-
AMRAP 15 Minutes:
5 Strict Pull-ups
15 KB Swings
OPEN GYM
Warm-up
800m Run
-then-
3 Rounds:
10 Goblet Squats
30 Double-unders
Strength
Back Squat 5×3 @70-80%
MetCon
RX
5 Rounds For Time:
2/1.5k Bike
Rest 2min.
SCALED
-same as RX
Side Work (optional)
Bench Press 5×5 @80-90%