170307
Warm-up
Warm-up
coach led
Strength
Kettlebell Swing (5×25)
Rest
Metcon
Metcon (AMRAP – Reps)
EMOM 16
odd: 20 seconds, max dips
even: 20 seconds, max strict pull-up
odd: 20 seconds, max dips
even: 20 seconds, max strict pull-up
score total dips and pull-ups
Rest
Metcon
Metcon (Time)
21 thrusters (75/53)
30 lateral bar hops
15 thrusters
30 lateral bar hops
9 thrusters
30 lateral bar hops
30 lateral bar hops
15 thrusters
30 lateral bar hops
9 thrusters
30 lateral bar hops
Mobility and Recovery
Warm-up
coach led
25 Russian swings