MetCon On a 5min Clock: -200m RUN -60 Double Unders (2x Singles) -30 Wall Balls (20/14#) -Max Cal Row in remaining time -2 min REST -REPEAT 5 TIMES *Score is total calories rowed over all 5 sets **S1: If you do not complete the Wall Balls by 4:40 on your 1st round, cut the reps
Weightlifting GRACE 30 Clean + Jerks for Time (135/95#) **8min Time Cap WOD 20-15-10-5 -Handstand Push-ups -Sumo Deadlift High Pulls -Back Squats Rx+ 115/75 Rx 95/65 S1 75/55 Mobility -Shoulder/Triceps Stretches -Deep Squat Hold -Scorpion Stretches Core/Back Cashout 4 Sets: -15 sec Ring L-Sit Hold -10 V-ups -10 Reverse Flies (2 sec pause at
Weightlifting Snatch Complex Every 90 secs for 10 sets, complete: Power Snatch + Hang Snatch + Overhead Squat -increase weight after successful lifts OPTIMUS PRIME 7min AMRAP Wall Balls (20/14#) *with EMOM 5 Deadlifts (225/155#) Mobility -Pigeon Stretch -Banded stretches for lats/shoulders -Child’s Pose Core Cashout 3 Sets: -30 Russian Twists (35/25# Plate) -20
2RFT: -800m RUN -70 Double Unders (S1 2x Singles) -60 Kettle Bell Swings (53/35#) -50 Sit-ups -40 Goblet Squats (53/35#) -30 Double Unders -20 Kettle Bell Power Clean + Jerk (Single arm, alternating) (53/35#) -10 Sit-ups **35min Time Cap Mobility -Runner’s Lunge -Achilles/Calves Wall Stretch -Scorpion Stretches Core Cashout Accumulate 4 min Plank
Weightlifting Bench Press Find 3RM Bench Press in 15min *review proper form and how to tighten chest, back, and core before lifts 16min AMRAP -7 Handstand Push-ups -11 Squat Cleans -15 Cal Row Rx+ 4/2” deficit HSPU & 135/95# Rx 115/75# S1 95/65# Mobility -Deep Squat Hold -Couch Stretch on Wall -Shoulder Stretch Core
