Warm-up
3 sets
:20 Medball Pec Activation
5 Yoga Push-ups
10 Beat Swings
25 Jumping Jacks
Kipping Pull-up Progressions
Gymnastics
Metcon (3 Rounds for reps)
12 min ALT EMOM (3 sets)
Minute 1 – 15 sec C2B (Rx+ Bar MU)
Minute 2 – 30 sec C2B (Rx+ Bar MU)
Minute 3 – 45 sec C2B (Rx+ Bar MU)
Minute 4 – Rest
Metcon
Metcon (10 Rounds for weight)
E1:30 for 10 sets
100m Run
Power Cleans
*Set 1-2: 5 reps @ 65%
*Set 3-4: 4 reps @ 70%
*Set 5-6: 3 reps @ 75%
*Set 7-8: 3 reps @ 80%
*Set 9-10: 2 reps @ 80-85%
*Score is weight used each round.
