November 2, 2016

A. Warm Up

Forward fold hold 2 minutes
Split hold 1 minute
5 unweighted jefferson curls 
then:
10 minute Flow
5 Inchworms
10 Steps toy soldiers
5 Deadlifts
10 Russian Swings
5 Down Dog to Pushup 

B. Banded Deadlift

EMOM x 8: 3 reps 
Work on pull speed. Scaled or beginners go without bands at lighter loads.

C. Metcon (5 Rounds for Weight)

10 Minute Alt EMOM:
Minute 1: 5 power snatches @55-60% of 1 rep max
Minute 2: 5 Dips (weighted if able) 

Scale to lighter load or KB swings for snatches. If unable to do dips, perform pushups 

D. Metcon (AMRAP - Rounds and Reps)

6 Minute AMRAP: 
Row 30/25 Cals 
30 KBS @ 32/24
AMRAP Rope Climbs with remaining time

Scale as needed.

E. Metcon (Time)

For Time: 
A/B 15/10 Cals 
10/8 Wall Walks 

Scale as needed.

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