WARMUP
GYMNASTICS
Strict Pull ups 5x3
Tempo 3.1.X.1
Rest 2:00
RX+ Weighted
TC: 13 minutes Score: Load or reps
Scaling Options
Beginner
5 x 3 Band assisted strict pull ups
Intermediate L1
5 x 3 Band assisted strict pull ups
Intermediate L2
5 x 2 (Tempo 3.1.X.1)
METCON
Amrap 16 minutes
4,8,12,16,20, etc
Power Cleans @ 155/105 lbs
Run 400m
TC: 16 min
Score: Total reps on cleans
Scaling Options
Beginner
Power cleans @ 65/45lbs
200m jog / 100m fast walk
Intermediate
Power Cleans @ 135/85
400 m run
Comments