Warm-up
Coaches Choice
MetCon
RX
In teams of three, alternate full rounds
21 Rounds For Time:
7 CTB Pull-ups
7 Box Jump-overs, 24/20"
7 DB Snatches, 55/35lbs
SCALED
-chin over bar pull-ups
-20/16" box or step-ups
-45/25lb DB or less
LITE
In teams of three, alternate full rounds
21 Rounds For Time:
5 Strict Pull-ups
10 Jumping Lunges
10 DB Snatch
OPEN GYM
Warm-up
4 Rounds:
10 Goblet Pause Squats
10 Sit-ups
15/10 Calorie Row
Strength
Find 5RM Strict Press
MetCon
RX
21-15-9 Reps For Time:
Calorie Bike
Double KB Deadlift, 70/53lbs
SCALED
- 53/35lb KB or less
Side Work (optional)
Alternating EMOM 10 Minutes:
15 GHD Sit-ups
5 Strict Pull-ups