Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 225/155lbs
8 CTB Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20″
8 Ring Dips
-rest 4min. then-
8 Ground to Overhead, 135/95lbs
8 Toes to Bar
SCALED
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 185/135lbs
8 Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 20/16″
8 Banded Ring Dips
-rest 4min. then-
8 Ground to Overhead, 115/75lbs
8 Knees to Elbows
LITE
In teams of two, alternate full rounds
AMRAP 8 Minutes:
16 KB Swings
8 Strict Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Step-overs
8 Seated Ring Dips
-rest 4min. then-
8 Plate Ground to Overhead
8 V-ups
OPEN GYM
Warm-up
4 Rounds:
12 Empty Bar Thrusters
12 Heavy Russian Power Swings
Strength
Find a 1RM Split Jerk
MetCon
RX
For Time:
30/20 Calorie Bike
20 Box Jump-overs, 24/20″
10 Power Cleans, 165/115lbs
SCALED
20/15 Calorie Bike
20 Box Jump-overs, 20/16″
10 Power Cleans, 135/95lbs
Side Work (optional)
A. Shuttle Sprints For Time:
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
(4-5 attempts to find fastest time)
(rest as needed between efforts)
B. Pause GHD 3×10
(pause for a 3sec. count in the bottom of each rep, then fire up)