MAIN

3 rounds of

5 C/J  135/95

10 T2B

15 Wall ball  20/14

For time…

Rest 5 min

1000m row for time

Rest 5 min

20 Alt TGUs

Take your time on these, go as heavy as possible with good form

WARM

Skill   3 sets of 10 wall ball

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Strength

deadlift/press

5 x 5 @ 70%

Burner

21-15-9

Box jump over  20/24

HSPU

Skill = wall ball

3 sets of 12-15 reps  work on smooth transition and depth of squat

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“Eva”

5 rounds of

800m run

30 KB swings  70/53

30 Pull ups

For time

Scaled version

5 rounds of

400m run

20 KB sw

20 Banded pull ups

2 more weeks til regionals and we are stoked to be going!

If you caught some coverage on ESPN you saw some sick performances…inspiring to say the least…that being said, Let’s get after it this week!

WARM

Skill = wall ball

MAIN

5 hang cleans(full squat)  75/115

7 burpees

9 T2B

15 cal row

5 rounds for time

Stagger start if needed….

Skill = wall ball  5 sets of 10  work on smooth squats and throws, chest high, ball high and full ROM

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15 back squats  95/135

10 pull ups

3 rounds

Rest 2 min exactly

15 front squats  65/95

10 pull ups

3 rounds

Rest 2 min exactly

15 OH squats

10 pull ups

3 rounds

All for one time on continuous clock….

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Strength

Dead lift/ Bench Press

5 x 5 @ 65%

Burner

Max rep box jump in 3 min

Max rep push ups in 3 min

MAIN

“Nancy” with a twist….

400m run

15 OH squats   65/95

10 Pull ups

5 rounds for time

MAIN

Strength

Front squat/OH press

5 x 5 @ 65%

Get to working weight in 4 sets

If you do not know your 1RM for front squat then build to a heavyish set….it should be manageable weight at this point, if reps 4/5 are a tough push then it’s too heavy a start. Scale down…you will have time to build over the next several weeks.

Burner

If time allows….

100m sprint/5 burpees on the min. for 8 min

Skill= wall ball

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“Metcon Monday”

800m run

20 HRPU

15 wall ball

10 KB sw  2p/1.5p

3 rounds for time