A.
Coaches Warm up
B.
50 Double Arm Rope Slams
1 Mile Sandbag Run
50 Double Arm Rope Slams
C.
14 Min. EMOM
E. 15 Cal Row
O: 35 Double under unbroken (if not unbroken, penalty 4 Burpees)
D.
50 GHD Sit ups
Rx Program:
Front Squats
10 x 50% w/ 2 sec.
10 x 60% w/ 2 sec.
5 x 75% w/ 2 sec.
3 x 85%
1++ x 95%
Weighted Ring dips x 8
Jerk Recovery on rack
5 x 5 build to heavy
10 Rounds
10 Hang P. Cleans 65/95
10 Cal. Assault Bike
