March 20, 2017

A:Warm Up
00:00-04:00
30s single unders
30s scorpion
30s iron cross
30s mt. climbers
30s walking lunges
30s pushup
1 lap run
5 burpees

04:00-6:00
Foam roll lats

06:00-10:00
10 reps each side:
Spiderman
straighten leg
elbow to midfoot
turn and reach

10:00-20:00 (Part B prep)
Alt EMOM
Min 1: 10 EB Thrusters
Min 2: 10 Ring Rows
Min 3: 10 Band passes + 5 Scap Pulls
Min 4: Add weight to bar
Min 5: 6 Thrusters
Min 6: Set up pull-up stations
Min 7 and 8: Perform a few practice reps at intended variation.

2 minutes for any final weight additions or adjustments.

B: Thruster (EMOM x 8)
Build in weight each set. These should be touch and go, work on fluidity.

C: Strict Pull Ups (3x5-7 reps )
Every 3 minutes for 9. After each set, perform 20-30 hollow rocks
Use tempo of 21x2

D: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
1 Rope Climb
10m KB Front rack walking Lunge
5 Toes to bar
25 Double Unders
10 Wall Balls @ 20/14
RX+
Legless Rope Climb
24/16 KG
TTB
30/20 WB

E: Metcon (No Measure)
Cool down (On your own)
2 Minute Squat hold
Down dog to cobra x 10 reps
Bike for 5 minutes at easy pace