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