1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

Single Arm DB Curl to Press x 10 (5 each arm)

Single Arm DB Bent Over Rows x 10 (5 each arm)

3) MetCon:

For Time:

5 Rounds

10 x Chest to Bar Pull-ups (Fitness: Chin over Bar or Jumping)

8 x Front Squats @Fitness: 115/75, Performance: 135/95, Sport: 155/105

5 Rounds

10 x Pull-ups (Fitness: Ring Rows)

8 x Cleans (any style: ground, hang, power or squat) @Fitness: 135/95, Performance: 155/105, Sport: 165/115

—Cash-out—

20 x Squat Cleans @Fitness: 155/105, Performance: 165/115, Sport: 185/125

4) Flex Friday:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Weighted Planks x 30 seconds (VIDEO)

Single Arm Tricep Kickbacks x 6 each arm