A. Warm-up: Coach’s choice
B. Movement prep
C. Open 22.2
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar-facing burpees
Time cap: 10 minutes
Record completed reps and or time in notes if you finish
Modifications will be given
A) Warmup
Coaches Choice
B) Metcon
30 Minute EMOM
1 – 15 Sit-Ups
2 – 12/9 Calorie Row
3 – 0:45 Front Plank
4 – 12/9 Calorie Bike
5 – 100 meter run
6 – WILDCARD (choose your own movement :30-:45)
C) Cooldown
:
Choose between 10:00 mobility or 1 Mile Row or Jog at talking pace
A. Group warmup
B. Strict press
Every 2:00 for 5 sets
Set 1) 5 reps
Set 2) 3 reps
Set 3) 3 reps
Set 4) 1 rep
Set 5) Back off set: Take 60 percent and max out to failure
C. 3:00 AMRAP
Run 200 meters
20 wall balls (20/14, 10’/9′)
15 v-ups
ME alt single arm devils presses (50/35)
Four rounds, resting 2:00 bw rounds. Record devils presses.