Metcon (No Measure)
Coaches Choice
Split Jerk (Perform one set every 2 minutes)
Set 1: 3 @ 60%
Set 2: 2 @ 70%
Set 3: 2 @ 80%
Sets 4-8: 1 @ 90%+
Metcon (AMRAP – Reps)
8 Min AMRAP
12 Pull-Ups
9 Deadlifts (225/155)
6 Ring Dips
Warm-up
0-5:00
Briefing
5:00-20:00
Running Drills
30:30 Row
Banded Good Morning
Marching Hip Bridges
Metcon (8 Rounds for time)
8 Rounds every 4:00
20/15 cal Row
200m Run
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#