1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Wall Balls

10 Barbell Upright Rows

20 Lateral Hops over Barbell

3) MetCon:

AMRAP 20:

10 Thrusters

10 Sumo Deadlift High Pull

100m Single KB Farmer’s Carry

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*how long can you stay unbroken on the thrusters and SDLHPs? Steady pace on the carry, switch hands when needed

Beginner: 45/35, 26/18

Intermediate: 75/55, 35/26

Advanced: 95/65, 53/35

Sport: 115/75, 70/53

4) Optional Accessory:

8-minute time block:

50 Barbell Wrist Curls

50 Barbell Skull Crushers

*empty barbell