EMOM 12

1 min : 12 Thrusters 42,5/30kg
2 min : 12 / 9 Cal Ski
3 min : 15 Pull Ups

500m ski for time

Metcon Prep
2 sets
8 wall ball shots + 1 rope climb + 4 OHS climbing to workout weight

Metcon

3 sets
36 wall ball shots @20/14lbs
6 rope climbs
18 OHS @42.5kg/30kg
Rest 5 min bwn sets
Scaled Reps 24/4/12 reps.

Wall balls done in 1-2 sets. Use timer when doing rope climbs, I recommend for 10-20 sec rest bwn reps. You can increase pace
during workout if you can. Not going all out on first set. Goal is unbroken set on OHS, lock elbows/shoulder and get good rhtymh.
REMEMBER TO BREATH DURING MOVEMENTS!
Score is total time of all 3 sets.
Time Target sub 5 min , cap 7 min.
Cool down
2-3 min light cardio
1 min cobra to downdog strech
1+1 min quad strech
1+1 min banded scalene strech

Front Squat 5x5 reps
Move up in weight each set. Try to finish last set with 80-85% of 1rm front squat.
rest 2min bwn sets.

Complete as many rounds as possible in 20 minutes of

• 30-second ring L-sit
• 15 ring push-ups
• 50 double-unders

Back Squat

2 x 3 x 75%
3 x 2 x 80 - 83%

SO 3:00

Front squat 5x5 reps, then max reps @ 80%

21-15-9
Clusters 95/65
Burpees

3 rounds
10/8 cal bike or row
10 passthroughs

Snatch grip barbell warm up

15:00 to find 1RM power snatch

Midbody
3 rounds
45s on / 15 sec off
boat hold
side plank (left)
side plank (right)
plank hold

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min prayer pose
1 min russian baby maker strech