TODAY’S PROGRAMMING

BASE

A: Metcon (Weight)

Alternating EMOM 15
1 - Back Squat (Build to a Heavy 3)
2 - 10 Banded Lat Pull Down
3 - 8 SA Reverse DB Fly e/s

B: Metcon (Weight)

4x
5 Bulgarian Split Squats e/s
20s Single Leg Balance (above parallel)

C: Metcon (No Measure)

Alternating EMOM 9
1 - 10-20s Chin Up Hold
2 - 30s Forward Leaning Rest
3 - 12 Alternating Weighted Side Bends

A: Metcon (Weight)

For Time:
1000m Row Buy-in
4 Rounds of:
10 Burpee Box Jump-over
15 Dbl. DB Hang Power Clean+Jerk 40/25
20 Wallball 20/14

Rx+: 50/35
-17:00 Cap

B: Metcon (AMRAP - Rounds)

5 Rounds, Each for Time:
20/14 Cal Ski
6 Alt. DB Squat Snatch 50/35
Rest 1:00

-Aim for the same time +/- 4 seconds through each round (sub 1:45).
-Cal Ski should be <1:15, scale as needed.

A: Metcon (No Measure)

5 Rounds, NFT
6 Double KB Front Rack Bulgarian Split Squat e/s
8 Deficit KB Deadlift
20s Side Plank e/s

B: Metcon (No Measure)

Alternating EMOM 12
1 - 6 SA KB Front Rack Step Ups e/s
2 - 80ft Heavy Farmer Carry
3 - 8 Heavy KB Swings

C: Metcon (No Measure)

3 Rounds, NFT
20-30s Weighted Hollow Hold
20 Russian Twists