March 2, 2017

A:Warm Up
00:00-20:00
10 PVC Pass Throughs
10 PVC Squat Pass Throughs
5 Inch Worm Push-ups
10 Bottom Half Burpees
10 1 Arm High Pulls each arm LIGHT
10 1 Arm Press each arm LIGHT
20 Groiners

With remaining time, mobilize lats, hips and thoracic

B: Metcon (No Measure)
Rope climb practice for 10-15 minutes. Beginners, work on the wrap and footwork. Intermediate, your goal is to get up the rope in two pulls and advanced can begin working legless or even L-Sit legless.

C: 7 Minutes In Heaven (AMRAP - Reps)
1 Deadlift
1 Power Clean @95/65
1 Front Squat
1 Thruster
2 Deadlift
2 Power Clean
2 Front Squat
2 Thrusters
3 Deadlift
3 Power Clean
3 Front Squat
3 Thrusters
.....