Metcon (No Measure)
Banded Reverse fly
Straight arm Pull-down
3×10
Landmine row (suitcase) x10
Chin-ups xME or 4 negatives
4 rounds
Ring Rows
6 rounds to failure
45 sec rest b/t sets
Reverse Curls x12
DB Reverse Flys x12
3 rounds
Warm-up
Row 500m
Pick drill
Catch to extension
Burpee Box Jump Methods
3.2.1.Go!
Metcon (Time)
Row 75 cal
Burpee box jumps x25
4 rounds
*Strap in for a grind.
**300cal of rowing + 100 Burpee box jumps = pace and consistency.
Big Clean Complex
6 Sets for Max Load
High Hang Clean+Low Hang Clean+Clean+Push Press
High Hang Clean+ Low Hang Clean+Clean+Push Jerk
High Hang Clean+Low Hang Clean+Clean+Split Jerk
All Cleans must be Squats