Emom 9
Min 1 – Dubs
Min 2 – x10 Goblet Squats 35/53
Min 3 – x10/8 TTB
Perform each set every 90 Sec.
21-15-9
Wallball 20/14
AKBS 53/35
Rest 2 min
x45 Wallball
x45 AKBS
Core Work
Strict TTB
4×5
L-Sit hold
4xME
Tabata
Sit-ups
Burpees
Alternate each round until you have completed 8 total rounds.
Warm-up
Nordic Lift x10
Single leg half squat w/leg lift x10
Bound 1-3 Plates w/stiff legs x10
3 rounds
Deadlift Prep:
Discuss halt
DL to Knee
DL to Thigh
Deadlift
Attach plates, x10 @ coaches pace
Metcon Prep:
Demo Movements
Find Restate
3.2.1.Go!
Deadlift (5×10)
*Across 50-60% of your 1RM
**Pause in the hang. 1inch from the floor.
***Focus on breathing and having excellent position.
Metcon (AMRAP – Rounds and Reps)
Dubs 65
Burpees x10
Goblet Carry 100m
Amrap 12
*Hill Side of the Box for carry
**Move with consistency and hustle.
Metcon (Time)
3 RFT
400m Run
15 Power Cleans
40 Pushups
