November 4, 2016

A. Warm Up

Overhead opener with Foam Roller and KB x 2-3 minutes 
Run 3 Laps
15 Situps 
10 Good Mornings
5 Strict Pullups or 8 Ring rows
5-8 Pushups 
10 Banded passes
10 Reverse lunge with a reach 
10 Overhead squats with PVC 

B. Overhead Squat (3 x 5)
Pause 2 seconds in the bottom of each rep. Go every 3 minutes for 9. 

C1. Bulgarian Split Squat (3 x 4-6)
Rest 30s before C2. Use tempo of 3 seconds down.

C2. Weighted Pull Ups (3 x 3-4)
Add weight if able. If you havent obtained strict pullups yet, perform weighted negatives. Rest 30-45s before C3. 

C3. Rope Climb (3 x 3)
Perform no more than 3 reps each round. Rest until clock hits 5 minutes and start again, repeat 3 times total. 

D. Metcon (AMRAP - Reps)

6 Minute AMRAP: 
2 DB Snatches
2 Pushups 
4 DB Snatches
4 Pushups 
6 DB Snatches
6 Pushups 
.....

RX+ 60/40
RX 50/35
Scale as needed