CROSSFIT

Midline

Hollow Rock/Superman Holds

Plank/T2B

Strength/Lift

Power Clean + Hang Clean + Front Squat 7×1 (Heavy Single)

MetCon

For Time:

80 Calorie Row OR Assault Bike (Any Combination)

*On Every 2nd Minute Perform Thrusters (65/95#)*

2:00 – 3

4:00 – 6

6:00 – 9

8:00 – 12

Etc..

CROSSFIT

Mobility

Quads/Hips/Hamstrings

Strength 

Front Squat 5×5 @ 70%

MetCon

In Teams of 2 Complete:

30 Minute AMRAP of (Partition As Needed) of:

400m Run (Together)

250 Double Unders

200 Burpees

150 Push Press (65/95#)

100 Wall Balls (W: 14/9 M: 20#/10′)

50 Power Cleans (95/135#)

800m Run (Together)

CROSSFIT

Accessory

Deltoid/Rot Cuff

Lift

Snatch Drop 3×8

EMOTM 10 Minutes of:

2 Hang Snatch (Wave)

Gymnastics

EMOTM 15 Minutes of:

Minute 1: 3 Wall Walks

Minute 2: 10 Shoulder Taps

Minute 3: 5-7 HSPU (Speed)

*5 Sets*

Baseline

30s Max Effort Assault Bike

CROSSFIT

Strength

Back Squat 3×5 @ 75%, 2×2 @ 85%

Seated Press 4×6 (Increasing)

MetCon

3 Rounds For Time of:

80′ OH Lunge Walk (25/45#)

21 Plate Burpees

15 T2B

9 HR Pushups

CROSSFIT

Lift

EMOTM 10 Minutes of:

2-Position Power Clean (Wave)

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OHS (65/95#)