September 6, 2016

A. Warm Up

12 Minute EMOM: 
Minute 1: 5 Front Squats + 5 Split Jerks
Minute 2: 10 KBS + 5 Situps 
Minute 3: 5 Burpee Pullups + 5 Pushups 
Minute 4: Run 1 lap

B. Metcon (Weight)

EMOM x 10: 
Power Clean + Split Jerk (with 2s pause overhead) 

C. Metcon (Time)

1 Lap Farmer Carry
15 HSPU
4 Rope Climbs 
30 Toes to bar
12 HSPU
3 Rope Climbs 
20 Toes to bar
9 HSPU
2 Rope Climbs 
10 Toes to bar
1 Lap Farmer Carry 

RX+ 32/24 
RX 24/16
Scaled 20/12, Up-downs and leg raises.