METCON
3 Rounds 10 Power Cleans 185/105lbs 20 Bar Facing Burpees 30/20 Cal Row or 20/15 Cal Bike
Rest 5 minutes
On a 10 minute running clock complete 60 Push Ups and 30 Pull Ups Max Distance Back Rack Lunges (from the ground) 135/95bs in remaining time
STRENGTH
Pause Back Squat 1-1-1 90%+ 1RM Then Pause Front Squat 1-1-1 90%+ 1RM
Accessory:EXTRA
4 Rounds 25 Knees to Elbows Row 250m
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8