Thursday 9/6


Warm-up

T's and Y's x 10 Weighted arm circles x 5 Banded pull aparts (internal and external rotation) x 20/per + 2 sets SA bottoms up kb press x 10/side KB oh support walk x 50'/side

Strength

Split Jerk (EMOM 10- building in weight)

Make sure these quality reps here

Metcon

Metcon (AMRAP - Reps)

EMOM 20 1 = 5 Tough Push Press (off the rack) 2 = 10 T2B + AMRAP double unders 3 = Max distance row in 30 seconds 4 = Heavy farmers walk for 30 seconds Score is total double under reps. Note weights in comments.

Extra Work

Metcon (AMRAP - Rounds and Reps)

Gymnastics AMRAP 14 1-2 Strict Muslce up Ski 250m 3-4 Strict C2B Pull-up Ski 250m 3-4 Wall Facing HSPU Ski 250m

Metcon (No Measure)

5 minutes 100’ heavy sandbag carry 100’ heavy farmers carry Rest 5 minutes – walking 5 minutes 50’ right arm farmers walk 50’ left arm farmers walk 100’ heavy reverse sled rag

#workoutoftheday

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