November 15, 2016

A. Warm Up

Overhead Opener x 15 reps on wall
Side Lying Archer x 8 each side
30s Goblet Squat hold
30s lateral lunges
3 rounds: 
10 Goblet Squats
5 Burpees
10s sprint on assault bike
5 Ring Rows or Pullups 

B. Metcon (Weight)

Every 3 minutes for 12: (4 sets)
3 Thrusters @ 21x2
3 Front Squats @ 4111

Moderate Weight, focus on postions. DO NOT max out this complex, just build the strength base. 

C. Metcon (6 Rounds For Weight)

Every 2 minutes for 12: 
Assault Bike 8/6 Cals 
1 Power Clean
1 Front Squat
1 Front Rack Lunge Per leg

RX+ start at 135/95, add each
RX Start at 95/65, add each
Scaled start with EB and stay there if needed or add conservatively throughout. 

D. Metcon (Weight)

3-5 sets as a cool down. 
8 DB Curl and press
10 single squats to bench or pistols (5/5)